S TARTER PAC K

H E A LT H & F I T N E S S
� R E A L F I T N E S S F O R R E A L P E O P L E �
 Health & Fitness Starter Pack

H EALTH AND F I TNE S S

To tr ul y a c hi eve yo u r d es ired fitn es s result s and keep t hem for l ife you need to fi nd
a l ong te r m sus ta in a b le d a ily d iet that is healt hy, nut riti ous, convenient and f u ll of
foods a nd me a ls yo u lo o k fo r wa rd to eati ng. There is no magic pil l or quick fi x to
wei g ht l o ss a nd a h ea lth ier yo u . Crash diet s, weight loss pills, meal repl aceme nt
s h ake s a nd r i di cu lo u s fitn es s p ro d u ct s t hat claim amaz ing result s wit h l itt l e or no
effor t a re a l l l i es .

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THE RE A RE RE A L LY O N LY A H A N D F U L O F T H I N G S
TH AT WO R K EVERY T I M E:
• Ma ke s m a l l c h a n ges ea c h week to your diet to a healthier sustainable one u nti l i t
wor k s p e r fe ctl y for you wi th yo u r lifestyle and desired results.

• Get re g u l a r exerc i s e i n b oth Stre ngth training (Wei ghts) and Cardiovascula r
t ra i n i n g (Ru nn i n g, c yc l i n g, s wi mming etc…) starting with 2 -3 times per wee k .

• Kee p t h e b o d y a s a c ti ve a s p o s s i ble the rest of the time – cycle to work, wa lk a

l ot m o re a n d u s e s ta i rs i n s tea d of elevators.

• Pl a n to ke e p th e c h a n ges yo u m a ke for life. If you return to your old diet a nd

ac tiv i t y l eve l s after a c h i evi n g your results, there is only one thing that will
hap p e n . If i t ma d e yo u over wei ght, low in energy and feeling terrible befo re
t r u s t m e i t w i l l d o th e exa c t s a m e thing again.

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Gettin g i nto a regu l a r h a b i t of exercise is the easy part but with your diet yo u ne e d
to m a ke a co n s c i o u s effo r t to c u t o ut processe d sugary fatty foods and find he a lthy
al ter n ative o pti o n s you en j oy eati n g for every meal and snack.

Yo u m u s t e n j oy th e fo o d s you eat otherwise the diet you choose will be

unsu s t a i n a b l e .

80% of a c h i ev in g fi tn es s res u l ts i s dependent on the foods you are putting i nto

yo u r b o d y. Yo u exerc i s e 4 h o u rs p e r week at most, what do you do for the othe r
164 h o u rs of t he week ? Eat, s l eep , work and live life. Food is what f uels your
bo dy. Re m e m b er th i s ! Foo d i s yo u r fuel! Don' t put low quality processed f ue l i nto
yo u r b o d y a n d exp ec t i t to r u n p roperly. Put the highest quality, natural, wh ole
fo o d f u e l i nto yo u r b od y a n d n oth i ng else .

Adjus tin g to t hi s c a n b e h a rd at fi rst but there are literally hundreds of heal thy
al ter n ative s , w hi c h a re n u tr i ti ou s a nd delicious. Once you find healthy meals you
enjoy a n d yo u r ta s te b u d s a d j u s t to fresh nutritious food you will never want to go
bac k to p ro ce s s ed fo o d a ga i n .

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TH E FOODS TH AT AR E M AK I N G U S FAT
Yo u r fi rs t s te p i s to c u t th es e foo d s almost e ntirely from your daily diet. Cha nge
n ot h i n g e l s e i n week o n e b u t c u tting these foods from your daily diet. They a re
fine o n o cc a s i on a s a treat b u t th ey cannot be part of your everyday diet.

N . B . - Th e b e l ow l i s t of fo o d s h a s become a daily part of societies diet but t he se

a re th e fo o d s c a u s i n g ob es i ty a n d other common medical conditions.

• Suga r
• Fiz z y d r i n k s (d i et a n d fu l l s u ga r)
• Al co h o l
• Suga ry m i l k y coffees /frozen coffees
• Ove rl y s u ga ry s mo oth i es (ma d e with too much f ruit and frozen yoghurt)
• Ch o co l ate
• Bis c u i t s
• Bre a k fa s t b a rs , s h a kes , b i s c u i ts a nd sugary cereals
• Cr i s p s
• Cra c ke rs
• Cake s a n d p as tr i es
• Wh i te b re a d s
• Bag u ette s / Demi b a gu ettes
• Mayo n n a i s e
• Low fat fo o d a l ter n ati ves
( We i ght - watch ers s tyl e p rod u c ts etc… Full of sugar and salt)
• Froze n fo o d s/rea d y mea l s
• Take o u t fo o d s - Pi zza , C h i n es e, Indian, chipper etc.
• Fa s t fo o d
• Ove rl y i n d u l gent res ta u ra nt fo o d
• Bre a d e d o r proces s ed meats
• Diet fo o d s a n d s h a kes (Fi l l ed wi th sugar)
• To o m u c h d a ir y (Ok ay i n s ma l l a mounts if they don' t irritate your digestion)
• To o m u c h b u tter (Ok ay i n s m a l l a mounts)
• To o m u c h o i l s (Ol i ve o i l s , s ee d oils okay in small amounts)

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W HAT YO U R M E A L S SH O U L D LO O K L I K E

Don’t m ake yo ur nut ri ti on too com plicated. You want to eat 3 healthy meals pe r d a y
conta in in g th e fol l ow i ng :

L EA N PROT E I N : As s h own a b ove eat a moderate sized piece of lean meat at e a ch

mea l ( 1 / 4 of you r p l ate) l i ke c h i c ken, turkey, lean beef, lean pork, fish, eggs or a
veget a ri a n s o u rce s u c h a s b ea n s , l entils, chickpeas, tof u or pulses.

S TA RC H CA R B O HYDRATE: As s h own above eat a moderate amount of starc h

car bohyd rate at e a c h m ea l (1/4 of your plate) such as wholegrain rice, whole g ra i n
pa st a , q u i n o a , co u s cou s , oats , p otatoes, sweet potatoe s, parsnips, corn or if e ati ng
bread l i m i t to 2 s l i ce s of wh ol egra i n bread or a wholegrain wrap. Limit bread
int ake to o n e mea l p er d ay.

VEG E TA B LE S/SA LA D: As s h own a bove eat lots of vegetables and green leaf y sa la d
at ea c h m e a l (1/2 of you r p l ate) l i ke broccoli, cauliflower, all types green
veget a b l e s , a l l typ es of green l eafy salad, carrots etc…

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S N ACK I NG B E TWEEN M EA LS : As well as staying well hydrated make sure to sna ck

o n f re s h f r u i t e a c h d ay to l oa d u p on vitamins and minerals while also helping to
f u el yo u r b o d y th ro u gh o u t th e d ay. Snack on 2 piece s of f resh fruit per day li ke
a ppl e , b a n a n a , k i wi , gra p es (150g), pineapples (1 5 0 g), berries (1 5 0 g) and all othe r
t ypes of f re s h fr u i t.
E LE MEN T
S N ACK I NG O N NU TS : Be ver y c a reful snacking on nuts. Although most nuts a re
f u l l of go o d fats th ey a re ver y h i gh in calories, which can easily cause you to
overe at eve n w i th s m a l l a m o u nts . L imit to 2 5 g per day of either unsalted nu ts or
n ut b u tte rs (a l mo n d b u tter, p ea n u t butter etc…). This is a small handful at most. No
m o re !

I a l ways re co m m en d o n l y keep i n g w hole natural foods in your house. Small t re ats

in m o d e ratio n of th e l es s h e a l thy foods you love are fine however if they are e a si ly
acces s i b l e i n you r h om e you wi l l te nd to overindu lge and give in when tired a nd
em oti o n a l . Th row o u t a l l u n h ea l thy processed foods from your house and ma ke a
habit of fi l l i n g you r k i tc h en wi th o nly healthy nutritious foods. If that is all you
have i n yo u r h ou s e th at i s a l l you w ill eat.

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 Health & Fitness Starter Pack

P L ANNING YOU R M E A L S A N D S N ACK S

Bel ow yo u w i l l fi n d n u tr i ti o u s a n d tasty examples of the options you can have at
eac h m e a l . If you ma ke a con s c i o u s effort to find healt hy alternatives that you
enjoy a n d c a n ma ke yo u rs el f i n a q uick and convenient manner then sticking to a
c l ean h e a l t hy di et b ecom es s econ d nature. It is very easy to cook a healthy a nd
nut r i tio u s m e a l i n th e s a m e ti me i t takes to order and wait for a takeout. You ca n
al so co o k yo u r mea l s i n b u l k a n d fre eze or ref rigerate them for later in the we e k .

B RE A K FA S TS :

1. Po a c h e d / Sc ra mb l ed eggs a n d s weet potato or wholegrain toast

2. 2 s l i ce s of w h o l egra i n toa s t wi th nut butter and chopped banana
3. 1 0 0 g Fre s h fr u i t, 30g m u es l i (n o added sugar) and 2 0 0 g of dairy free
yogh u r t /n at u ra l yogh u r t
4. Prote i n Oat s : 30g o ats , 1 s coo p of chocolate protein. Once oats are cooke d
m i x i n 1 te a s p o o n of n u t b u tter (Almond or Peanut).

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LUNC H E S :

1. Ma ri n ate d c hi c ken fi l l et, s weet potato wedges and gree n vegetables

2. Mex i c a n Sa l ad - C h i c ken , s weet potato, salad, salsa, guacamole.
3. Wh o l e gra i n wra p/s a n d wi c h - wi th chicken, lots of salad and healthy dress i ng
( Ho u m o u s , Gu a c a mo l e a n d Sa l s a are great healthy dre ssings)

DI N N ER S :

1. Ho m e m a d e Cu r r y, C h i l i co n c a r ne or Bolognaise (Chicken, turkey or beans)

2. Sa l a d w i t h h ot c h i c ken b rea s t a n d healthy dressing
3. Fre s h Fi s h w i th s weet p otato a n d green vegetables
4. Sti r f ry w i t h c h i c ken b rea s t, l ots of vegetable s and a small amount of oil.

Th e l i s t i s e n d l es s i f h o m em a d e i n a healthy way. Choose your favourite meal,

Fin d a h e a l t hy vers i o n a n d l ea r n h ow to make it.

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THE B UL L ET P O I N TS :
LOOKI NG AT OVER A L L CH A N G E
You s h o u l d e at 3 re g ul ar he al t hy m e als eac h day with 2 -3 healthy snac ks:

• Eat b re a k fa s t, l u n c h a n d d i n n er at regular times along with 2 -3 healthy sna ck s i n

bet we e n m e a l s ea c h d ay.
• Eat b re a k fa s t a n d d r i n k a l a rge gl ass of water with a squeeze of f resh lemon
ju ice wi t h i n 30 m i n u tes of wa k i n g up.
• Tr y to e at ever y 3 – 4 h ou rs .
• Neve r s k i p a ma i n m ea l .
• Dr i n k l ot s a n d l ots a n d l ots of water
- Try to h ave a gl a s s of water eve ry hour so not to get dehydrated.
• If yo u fe e l h un gr y s h o r tl y after eating you are not hungry but dehydrated so
dr in k s o m e water.
• Eat a go o d p rotei n s ou rce at e a c h meal.
• Sle e p a m i n i mu m 7. 5 - 9 h o u rs p e r night.
• Take a go o d q u a l i ty Om ega 3/6 fi sh oil daily.
• Do n’ t d e p ri ve you rs el f to o m u c h – Once a week treat yourself to some of the
fo o d yo u l ove gu i l t free or en j oy some drinks but know when to stop. An
ove r i n d u l ge nt n i ght of eati n g a n d drinking can cancel out an entire weeks wor k
towa rd s fat l o s s . Rem em b er th i s if fat loss is your primary goal.

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 Health & Fitness Starter Pack

COOKING TI P S:
Mo s t c u rr i e s , ch i l l i s a n d b o l ogn a i s e s are base d with simple chopped tomatoe s a nd
her b s a n d s p i ce s . Lea r n to s ea s on homemade sauces to your liking using papr i k a ,
c hill i e s , c u rr y p owd ers , h er b s etc … Use minimal amounts of oils when cooking . No
m o re t h a n 1 / 2 ta b l es p o o n of oi l p er se rving in dishes. Add lots of vegetable s a nd a
go o d p rote i n s ou rce to you r d i s h es to pack them full of nutrients. Most mea ls w i ll
t ake n o l o n ge r th a n 30 mi n u tes to prepare and cook. Make your cooking as e a sy
and co nve n i e nt a s p os s i b l e.

I wi ll l e ave yo u w i t h 2 ve ry si m pl e e q uati ons:

Ea tin g h e a l t hy + Daily E xercise + Streng th trai ni ng + Ti me = Strong Heal thy Bod y

Ea tin g p roce s s e d foods + Inactivity + Ti me = Over wei g ht, unfit and unheal thy bo d y

R E M E M BER THE FOOD

YOU E AT CAN EI TH ER
B E T HE SAFEST, M OST
P OW ER FUL FOR M OF
FU E L AN D M ED I CI NE
OR THE SLOWEST
FORM OF P OI SON .

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