Going shopping? Here’s our general fridge-stocking guide – a clean eating list to help you choose the right foods and create not only a great bod but a calm state of mind. We’ll be sending out much more detailed information and eating plans throughout the challenge, but this is a start for those of you keen to go shopping on the weekend:
All the green and colourful vegetables you can find: broccoli, sprouts, cauliflower, beans, asparagus, capsicum, beet- root, etc. Basically anything but white potato. Sweet potato and pumpkin are great though!
All the salad ingredients you can eat: lettuce, sprouts, tomato, avocado, cucumber, etc.
Fresh, in-season fruit, ideally organic if you’ll be eating the skin.
No fruit juice (except a little lemon or pineapple to get your digestive juices going in the mornings), but feel free to drink fresh veggie juices to your heart’s content! Green smoothies made with spinach, kale and cucumber are a fab way to add extra greens to your diet. Add a frozen banana to make it taste a little sweeter! Why no fruit juice? It’s full of sugar but without any of the great fibre (blended fruit is ok).
Meat and Fish
Plenty of lean (ideally organic or at least grass-fed) protein sources, plus plenty of wild caught fish, especially salmon and small white fish. Try not to rely solely on tuna as it’s usually got a lot of heavy metals in it, so can be bad for long-term health. A small amount is OK though.
Free Range Eggs; up to 2 per day is the new recommendation from the scientists. Great boiled as snacks!
Unsalted nuts and seeds, or a Collagen Cookie will give you your daily recommended serve of nuts.
Some dairy is OK (unless you suffer from acne, then cut it all out!) but always go for full fat, plain organic yoghurts and try to steer clear of milk. No skim products (they’re full of sugar and can trigger cravings) and no soy milk or tofu (heavily processed and encourages your body to hold on to nasty estrogens, which means extra weight on the butt and thighs, eek!). When selecting cheese or yoghurts, goats/sheeps milk options are generally better for weight loss and digestion.
Try to only eat products that have 8g of sugar or less per 100g (or per serve if it’s a portion you intend to eat completely!). Your body can’t handle more than this at any one time without stressing your liver and being forced to store excess as belly fat- so you’ll end up eating into your fitness and putting on fat.
Speaking of sugar... soft drinks are loaded with sugar! If they’re sugar free, this is actually worse as they’re sweetened artificially (this is terrible for you and can lead to weight gain as it makes you crave real carbs). Included in this are flavoured waters and sports drinks.
Try to limit salty foods. If you like salt try Himalayan Crystal Salt which has loads more trace minerals and less negative side effects than normal salt.
No more than 2 drinks in one sitting... ever if possible! And try to have a number of alcohol-free days per week. This makes the biggest difference to your health and ability to keep your body in a ketogenic (fat burning) state. If you must drink, try switching to red wine or clear spirits (avoid the soft drink though, try mixing with soda!)
Great sources of carbohydrates for when you’re really craving carbs, or need energy after training are: sweet potato, corn, beans, rice, quinoa, seeds/nuts, fruit. Also products made from sprouted buckwheat, millet, or amaranth can be good.
Try to cut out gluten where you can. It increases inflammation in the body, which is not useful and dramatically increases your risk of illness, not to mention wrinkles (eek!), particularly later in life. Same goes for alcohol.
Potentially a good quality, vegan protein powder, or superfood smoothie mix that you can make into a shake as a snack.
Some treats are A-OK! Have a little dark chocolate (Loving Earth is good brand as it uses Coconut Sugar not re- fined sugar and it’s made with raw cacao not cocoa which is heat treated), fruit salad or raw cacao. Yum!