Challenge

FOOD + NUTRITION
MACROS
VS MICROS
WHAT ARE MACRONUTRIENTS?
Macronutrients are the nutritional units that make up calories and
provide our body with the energy it needs to survive and thrive.

Nutrients are the important materials needed for cell repair, rejuvenation,
immune function,growth, metabolism, cognitive function, hair, skin and nail
support and nearly every other bodily function. Macronutrients are the 3
categories of nutrients that our body requires, and they are: carbohydrates,
protein, and fat.

Without all three of these macronutrients, the body can may cease to function
at an optimal rate. You may feel tired, irritable, have low energy, low sex drive,
poor sleep, feel weak, notice a reduction in immune function and concentration
for example. This is why it is so important to eat a balanced diet that includes
all food groups

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 2

CARBOHYDRATES
Despite what you have heard, eliminating carbs from your diet will not help you lose weight
any faster than a calorie deficit will.

Carbs are your friend! Especially for those of us who are lifting weights and want energy for our sessions.
Carbohydrates are a vital energy source, providing us with fuel in the form of glucose.

Our brain, as well as all the tissues and cells in our body use this glucose for energy. Carbs also contain
fiber, which is essential for digestion and elimination.

Within the carbohydrate category, you have two sources or types of carbs: simple carbohydrates and
complex carbohydrates. Simple carbohydrates can be thought of as more like a sugar and in fact, are
made of just one or two sugar molecules and as such, they are the quickest for our body to break down
and absorb. Simple sugars provide quick energy or rapid recovery.

Simple carbs Complex carbs

Examples of simple carbohydrates
are fruit,honey, maple syrup, table
sugar, high fructose corn syrup and
agave. Simple carb sources besides
fruit and sugar are things like lollies,
soft drink, flavoured syrups
and juice.
These are best utilized pre and post
work out as a quick energy source
and then as recovery tool once
you’ve burnt through your glycogen
during training..
Complex carbohydrates are much slower
releasing and are known as being more
of a “starch” than a “sugar”. Complex
carbs are comprised of many sugar
molecules strung together. Unlike simple
carbohydrates, complex carbohydrates
are fibrous and starchy and can be found
in legumes, starchy vegetables such
as sweet potato, and whole grains like
oats and quinoa. Complex carbs release
glucose much more slowly into the
bloodstream, therefore, in contrast to
simple carbs, they offer a steadier source
of energy to keep blood sugar levels
stable.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 3

PROTEIN IS PROTEINS
THE MOST
Protein is the building block for every cell, structure and tissue in
SATIATING OF THE our body. It is vital for muscle repair, thermogenesis in the body,
tissue repair and cellular function, immune function, maintaining
MACRONUTRIENTS, proper hormonal function, lean body mass and energy as it is
converted to glucose when carbs are not present. In order to
KEEPING US FULL prevent muscle breakdown and ensure the growth and repair
AND CRAVING of our muscles we need to be consuming adequate protein
throughout the day. When we are deficient in protein our body
FREE. starts a process called catabolism. This is where our body starts
to break down our muscle tissue as fuel.

Protein can either be found in foods alone; think egg whites,

white fish and lean chicken breast. These are pure protein
sources. Protein can also be found in combination with other
macronutrients, in foods like oats, nuts, legumes, seeds etc.
Protein rich foods include meat, fish, poultry, protein powders,
tofu, tempeh, legumes, eggs and dairy.

DIETARY FATS
Fats are another essential food group that has become feared
over the years. Fat that we consume through food, is not the
same as the fat in your body. My goal here is to teach you that
no macronutrients are bad; results are all about calorie balance.
For women especially, fats are crucial. They stabilise and
facilitate healthy hormones, aid in brain function and joint health,
they maintain cell membranes, help us to absorb vitamins and
minerals and provide concentrated sources of sustainable, slow
burning energy.

There are essentially two categories of fats you need to be

aware of: Trans (unhealthy fats) and Polyunsaturated and
Monounsaturated fats which are healthy fats. Obviously, we
want to consume more of the healthy fats; nuts, seeds,
avocado, coconut, oily fish etc, and eat less of the trans fats.
Trans fats can be found in baked goods, snack foods, fried foods,
and margarines.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 4

 FIBRE
Fibre is the indigestible part of carbohydrates. It is type
of a carbohydrate that helps keep our digestive systems
healthy.

Fibre passes through our intestines and remove waste and

toxins from the body. Dietary fibre is essential for the health of
our digestive tract and also ensures regular bowel movements
occur. Fibre is also what helps you to feel fuller for longer, can
improve cholesterol, stabilises blood sugar levels and can assist
in preventing diseases such as diabetes, heart disease and bowel
cancer.

There are three different types of fibre which all have different
functions and health benefits: Soluble fibre, insoluble fibre and
resistance starch.

SOLUBLE FIBRE
Helps to slow the emptying process in our stomachs, which helps
you feel fuller. It also helps to lower cholesterol and stabilise
your blood glucose levels which means you feel more satiated
for longer with less cravings. Soluble fibre is found in fruits,
vegetables, whole grains and legumes.

INSOLUBLE FIBRE
Absorbs water to help to soften the contents of our bowels and
support regular bowel movements. It also helps to keep you full
and keep the bowel environment healthy. Insoluble fibre is found in
wholegrains, nuts, seeds and the skin of fruit and vegetables.

RESISTANT STARCH
Is not digested in the small intestine and instead proceeds to the
large intestine where it can assist in the production of good bacteria
and improves bowel health. Resistant starch is found in undercooked
pasta, under ripe bananas, cooked and cooled potato and rice.

DIETS WHICH ARE LOW IN FIBRE CAN OCCUR ISSUES

SUCH AS CONSTIPATION, NUTRIENT MALABSORPTION,
AND HAEMORRHOIDS.

All plant based and whole grain foods contain fibre however if you
are looking for an extra boost to your day; adding in chia seeds,
flax seeds or psyllium husk will help increase your intake.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 5

MICRONUTRIENTS
Put simply, micronutrients are vitamins WITHIN THE MICRONUTRIENT FAMILY, THERE
and minerals. ARE TWO TYPES OF CATEGORIES: WATER
They are the smaller, yet equally important
AND FAT-SOLUBLE VITAMINS.
compounds found within the macronutrients we
Water-soluble vitamins are not stored in the body
eat. We only need micronutrients in trace or “tiny”
and are generally nontoxic when consumed in
(micromeaning small) amounts, yet they are vital for
excess amounts. Water soluble vitamins are easily
optimal function of the body. Micronutrients assist
lost through bodily fluids and must be replenished
with or are included in every process in your body.
each day. Water-soluble vitamins include the
B-complex vitamins and vitamin C.
Most vitamins and minerals are either not produced
by our bodies, or they are only created in very small
In some cases, fat-soluble vitamins can become
amounts, which means we need to source them
toxic if you consume them in large quantities so
externally in food or from the environment. There
always ensure you read labels and take the correct
are 14 minerals and 16 minerals that our bodies
dosage prescribed.
require; each providing a different purpose or
function. Different foods contain different types and
THE FAT-SOLUBLE VITAMINS ARE A, D, E + K.
varied amounts of each vitamin and mineral, so it’s
important that you eat a varied diet containing
different food groups to ensure you get an
adequate supply of all the micronutrients that your
body requires.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 6

THE NAMES AND FUNCTIONS OF
FAT-SOLUBLE VITAMINS ARE:
Vitamin A: Necessary for proper vision and organ
function.
Vitamin D: Promotes proper immune function
and assists in calcium absorption and
bone growth.
Vitamin E: Assists immune function and acts
as an antioxidant that protects cells
from damage.
Vitamin K: Required for blood clotting and proper
bone development.

THE WATER-SOLUBLE VITAMINS ARE:

Vitamin B1 (thiamine): Aids in converting
nutrients into energy.
Vitamin B2 (riboflavin): Essential for energy
production, cell function and fat metabolism.
Vitamin B3 (niacin): Catalyses the production of
energy from food.
Vitamin B5 (pantothenic acid): Necessary for
fatty acid synthesis.
Vitamin B6 (pyridoxine): Helps the body release
sugar from stored carbohydrates for energy and
create red blood cell.
Vitamin B7 (biotin): Plays a role in the
metabolism of fatty acids, amino acids and
glucose.
Vitamin B9 (folate): Critical for proper cell
division.
Vitamin B12 (cobalamin): Necessary for red
blood cell formation and proper nervous system
and brain function.
Vitamin C (ascorbic acid): Required for the
creation of neurotransmitters and collagen, the
main protein in your skin.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 7

MINERALS
There are also essential minerals that play important roles in the body. Minerals are also
available in two forms: macrominerals and microminerals.

Macrominerals are needed in larger amounts and Microminerals are only needed in trace amounts
include the following: and they are:
• Calcium • Iron
• Magnesium • Copper
• Phosphorus • Iodine
• Sodium • Zinc
• Potassium • Fluoride

SOME OF THE FUNCTIONS OF MINERALS ARE:

• Iron is needed for red blood cell production which helps provide oxygen to muscles and iron also aids
in the creation of certain hormones
• Phosphorus helps with bone and cell membrane structure
• Potassium is an electrolyte that maintains fluid status in cells and helps with nerve transmission
and muscle function
• Calcium is essential for strong, healthy bones and teeth
• Magnesium assists in over 300 enzymatic processes and is essential for nervous system health.
• Zinc is essential for immune function, wound healing, skin health and reproductive and
immune function.
• Selenium is required for thyroid health and protection from chronic diseases and protection against
oxidative stress.

ALL FOODS CONTAIN MICRONUTRIENTS. FOODS THAT

CONTAIN LOTS OF MICRONUTRIENTS ARE CONSIDERED TO
BE “NUTRIENT DENSE”, THESE ARE THE TYPES OF FOODS
YOU SHOULD BE STRIVING TO CONSUME DAILY.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 8

WATER
We’ve covered macro and micronutrients but
let’s not forget the most important player in
our bodies function, water!

Water has so many benefits to your body especially if you're trying to lose weight:
• Curbs hunger & controls calories
• Reduces bloating
• Promotes healthy skin
• Flushes your body of toxins
• Makes you feel energised & fuels your muscles
• Maintains sodium balance

Water is the most essential nutrient for the body, without it, we would cease to
exist. Just a 3% percent drop in hydration levels can lead to feelings of fatigue, poor
cognitive function and irritability. It is involved in or required for every bodily function
as every single cell in your body is comprised of protein and water. Water makes up
85% of our brain, 80% of our blood and 75% of our muscles.

You should be aiming to consume 0.033mls per kilogram of body weight as a base
line. However, if you sweat a lot, whether that is from training or your climate
you should drink more than this. I opt for about 3 litres per day to ensure proper
digestion, recovery, hydration etc.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 9

 TREAT
MEALS
I try to move away from the notion of a
“cheat” meal these days and instead opt
for the word “treat”.

The word “treat” has a much more positive association and

that’s what your free meals should be about; an enjoyable
experience in which you have a little treat. Notice the
word “little”. Treat meals, if you do decide to include them,
should not be an excuse to binge or go all out.

Remember that our bodies are not garbage bins; treat

them with respect. See all food as nourishment. Instead of
dedicating a night at home where you down 2 pizzas, a tub
of icecream and a packet of oreos, make your cheat meal a
social occasion. This way it becomes inclusive of a lifestyle
and less like a diet. A treat meal is allowed in a balanced
lifestyle so go out for a beautiful dinner with your friends or
your partner and enjoy it.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 10

ALSO KNOW
THAT “TREAT
MEALS” ARE
NOT MANDATORY

Treat meals aren’t by any means essential to progress, in fact, they can hinder progress if you spill over
your calories too often. If you do not have a social occasion, have no cravings or are just generally happy
to adhere to your meal plan for each meal throughout the challenge, then you should do so.

You get out what you put in and this is especially true when it comes to diet. If you are looking to
achieve huge results – try to stick to your diet throughout this challenge for 95+ percent of the time. If
you are okay with being more flexible, then that is fine too. I suggest is that you look at your goals and
ask yourself how much you want to achieve them! This is only a short challenge so I encourage you to
keep treats to the bare minimum if you want to see results. If you are going to have a treat meal, I also
recommend that you have it post workout or before a heavier lift day such as legs. This way it is more
likely to be used rather than stored..

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 11

VITAMINS
This does not apply to you as much, but it’s something great to help your family/friends with that are
struggling to lose weight. A great starting point is simple swaps, this will automatically lower calorie
intake, without changing an individual’s diet too much. It’s great to implement this into your house-hold
regardless, to keep the weight off.

WHAT WHEN WHY

PROBIOTICS Upon Rising and 80 percent of our immune system resides in our gut – if your gut
(Optional) Before Bed isn’t healthy, you aren’t healthy. Benefits include, stronger immune
system, improved digestion, increased energy from production of
vitamin B12, Better breath because probiotics destroy candida,
Healthier skin, since probiotics naturally treat eczema and
psoriasis, Reduced cold and flu, Healing from leaky gut syndrome
and inflammatory bowel disease and lastly, weight loss.

DIGESTIVE ENZYMES Breakfast, Lunch and Digestive enzymes help with balancing pH levels, breaking down
(Optional) Dinner and eliminating proteins, reinforcing nutrient acquisition to
replenish important nutrients on a regular basis, promoting timely
elimination of toxins through the colon, kidneys, skin, and lungs,
decreasing the incidence of improperly digested food becoming
toxic in the body, promoting blood circulation, cellular vitality, and
overall health and wellness.

APPLE CIDER VINEGAR Upon Rising or ACV is antibacterial, antifungal, supports the metabolism, immune
(Recommended) After Breakfast system and other bodily functions. It is great for detoxing and
alkalizing the body.

FISH OILS With Breakfast The Omegas and DHA found in fish oils benefit our skin, nails, hair,
(Recommended) joints and most importantly, our brains!

VITAMIN C Before workout or Vitamin C fights the free radicals that age us. Vitamin C promotes
(Optional) first thing in the anti aging with its high antioxidant properties. Also helps with
immune function.
morning

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 12

SPICES
My programs are lifestyle based, so whilst it’s important that you stay consistent with
your diet and training to achieve results, I don’t want your meals to be too plain or boring!

Natural spices and flavourings are a great way to have your food taste better without the additional
sugars, fats or calories. Local food shops now offer an array of healthier sauce and spice options that you
can use on your food to have your meals taste yummy! I’m more than happy for you to incorporate healthy
spices and sauces into your meals. Just be mindful not to over indulge; keep your serving size relevant;
and make sure the sauce or spice you are adding isn’t filled with unhealthy sugars; artificial fillers or
unhealthy fats.

SAUCES SPICES + HERBS SWEETENERS

Coconut Aminos All-Purpose Spice Stevia
Fountain Smart BBQ Sauce
BBQ Spice Nativa
(no added sugar)
Fountain Smart Tomato Sauce
Cayenne Pepper Sugar Free Maple Syrup
(no added sugar)
Fountain Smart
Chilli Flakes Sugar Free Drinking Chocolate
Tomato Sweet Chilli Sauce
Hoisin Coriander Cinnamon
Organic Pasta Sauces
Cumin Nutmeg
(Macro Brand)
Salsa Fennel Seeds Vanilla Powder
Sriracha Garlic Powder
Soy Sauce / Tamari Himalayan Salt
Tabasco Italian Spices
Thani Lemon Pepper Seasoning
Wholegrain Mustard Mild Taco Spice (reduced salt)
Moroccan Spice
Nutritional Yeast
Onion Salt
Oregano
Paprika
Pepper
Rosemary
Saffron

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION 13