Food and Drink
Something to remember...
Firstly, I like to make it clear that your shape or size does not define who you are as a person. You are 100% worthy with or without the 'ideal' body. I believe in making changes for increased health and happiness, not for a deeper level of self-worth or for external gratification.
Okay, that's the 'deep' bit out of the way...Now, let's be real, there are times in our lives where we want to work to look and feel fantastic for healthy increased performance or confidence...Following my guidelines below will help to get you there!
Food and Drink Equipment
Digital food scales - If on a tracking plan
Tupperware - BPA free recommended
Water bottle - BPA free recommended
'My Fitness Pal' mobile phone application
Food and drink guidelines
Your food plan will be set depending on your personal goals and requirements. You will find this in your personal plan and it will be revised throughout the programme as and when necessary.
I work to achieve a great physical look with my clients whilst ensuring health and well-being remain of importance. I do not advocate a crash diet approach, here, we are working on building and maintaining great long-term results. This may take slightly longer for some people compared to others. It is okay to be inspired from time to time, but remember to keep focused on your own goals and don't worry about what other people are doing.
Drink 2-3 litres of water per day. Tea and black coffee are fine to have in moderation if you are not too 'caffeine sensitive'. You can add a splash of unsweetened almond milk or skimmed milk twice per day. I suggest you limit this to one or two in the morning and opt for decaf after lunchtime. You can have zero calorie/zero sugar drinks eg. diet coke but I would also recommend you limit this to one or two a day. Alcohol is not recommended, but if you do choose to have it, it must be tracked into your allowance or included in your 'off-plan' / 'refeed' meal once per week.
Good nutrition is not just about the quantity of food, it is about the content in the food. 80% of your food choices should be 'whole foods'/one ingredient foods (see my 'shopping lists' for examples of these). The other 20% can be made up of the extra things that are 'refined' or 'combination foods' like protein powders and yoghurts. Whole foods are 'nutrient dense', meaning that they have a high vitamin and mineral content in relation to their weight. By favouring these, you are getting more of what your body needs for optimum results. We want to enjoy food and drink and there will items you don't like or make a conscious decision not to have, but it is important not to look too deeply at any item of food or drink and label it as 'good' or 'bad'. By doing this, or even more extremely- 'demonising' or 'worshipping' it, you can put it on a pedestal and give it unnecessary power. It is a neutral thing that just 'is'. We should be able to have 'off-plan' meals every now and again and not worry about it. Granted, when working towards a goal, like you are now, there may be fewer of these days but by establishing a healthy mindset around food and drink early on and regularly reminding ourselves about the importance of it, we really contribute to creating and maintaining positive experience.
We are aiming to keep your metabolic rate, the rate at which your body expends energy or burns calories, working effectively. To support this, you should be eating fairly often with meals spaced out evenly, approximately every 3-4hours.
If you are given a food and drink tracking plan (eg. using My Fitness Pal), do not save up your your allowance of one macronutrient (carbohydrates/fat/protein) for a meal. Instead, spread them throughout the day, whilst trying to keeping the larger amounts of carbs and fats separately where you can. (See your plan and my example meals for guidance with this.) Please feel free to tweak like-for-like providing they are the same amount of calories. Eg. you can swap herbs and spices to change flavour or substitute brown rice for wholegrain pasta. I'd love to see what you create so take some photos of your meals and send them to me or tag me on social media!
You may find 'Off-plan' meals or 'Refeed' meals written in to your plan. These are to reduce the chance of your results plateauing and will also help with your compliance to the plan. Please see your personal plan for allowances and guidance with this.
I would highly suggest you prepare your meals in advance, store them in Tupperware and take them out and about with you. This might take a bit of getting used to, but you will soon get into the swing of it. 'Meal prep' will save you a lot of time and you'll be less likely to over/under eat or make the wrong food choices along the way. You have enough to be thinking about and the easier you can make things for yourself the better - trust me, this healthy alternative to the 'grab and go' approach makes a world of difference to your life!
We cannot tell how your body responds to the plan if you do not follow it closely or are not honest at your 'check-ins' with me. So, in short, please follow the plan and keep honest!
Do not make changes to your food and drink allowance eg. If you have over eaten one day, do not under eat the following or try to compensate by adding more exercise. Continue your plan as normal and get in touch with me to discuss or let me know at your next 'check in'.
Food is your fuel but I am also a strong believer in enjoying what you eat! Experiment and create recipes that fit within you plan. As mentioned before, be proud and feel free to send or tag me in your wonderful culunary creations! It's about having fun!
Please note that my nutrition plans are a guideline and that it is up to the individual to take responsibility for his/her consumption of food, drink and supplements. Please seek medical advice if you have any concerns.
If you have any problems or don't keep to the plan please get in touch via my mobile application, instant messenger or email.
If you are concerned about your mental health relating to food and/or drink please reach out to me and/or seek medical help from a doctor or professional. If you are concerned you may have food/drink intolerances you may wish to have a blood test. For this, I recommend The York Test. You can get £50 off their Food and Drink programmes by calling 01904 410410 and quoting my name 'Miss Rees/Hannah Rees' and give the ID '533250'.
Please be mindful of our wonderful planet and try to make sustainable choices where possible. Waste little food and reuse and recycle things where you can.
To give your meals variety and ensure that food remains enjoyable, feel free to add the following seasoning:
Fresh/pure herbs and spices. (Check that they have no added salt/sugar etc.) Personally, I love cinnamon, smoked paprika, turmeric, and fresh basil - Let me know your favourites!
A dash of fresh lemon/lime juice
A dash of Vinegar
Sodium- You need to keep consistent with your level of sodium to prevent sudden holding or loosing water. If you are cooking from scratch, there will not be much sodium present in your food. The recommended daily intake is 1500-1900mg. Therefore you can add a little seasoning containing sodium to your meals eg. a pinch of salt or a dash of soy sauce. The 'My Fitness Pal' mobile application can help to track this.
Do not add other sauces or oils to food unless you are tracking them in your daily food intake but be sensible with this as you want to be getting your calories from substantial foods.
Whilst cooking your meals, it is best to not add oil or butter. Instead, bake, steam, boil, grill- it's up to you.
Try adding a little water to chicken if baking to stop from it going dry. If you must add any type of oil or butter, use a very small amount and track it into your daily food intake.
Microwaving food is fine. I recommend getting a microwave steamer.
Don't forget that you can add herbs, spices to taste, such as paprika and ginger etc.
I really recommend getting a George Forman grill! Here's a link to the one I use.
Whilst working towards a goal, you will have to limit the days you eat out in restaurants. Keep in mind you mind, the reasons you started on this journey. If you need to eat out, I would recommend you ask for all dressing/sauces served on the side, so you can add your own or in most cases, leave the meal without them.
Be mindful that friends/family may not fully understand your restrictions. Do not judge them for this, try to explain the reasons for your goals, but don't expect them to always 'get it'.
Remember that eating out can be done as your 'off-plan' / 'refeed meal'- Please see your personalised plan for details.
'Off-plan' and 'Refeed' Meals
As mentioned above, you may have an 'off-plan' or 'refeed' in your plan - (eg. once a week Sunday). Choose one or the other - Off-Plan Meal or Carb Refeed Meal:
100g carb value-(not weight!) in addition to all of your food in the normal day's plan. (okay to have up to 20g extra protein and 10g extra fat).
Option 1: 90g oats (dry weight) can mix with water to make porridge, 1 x banana, 21g honey, One sachet of light hot chocolate powder (38-40calories- 11g) eg Highlights/Options hot chocolate powder. RECOMMENDED
Option 2: 4 x 100cal Hot Crossed Bun
Option 3: 400g Basmati Rice (cooked weight) spread out over meals
Option 4: 500g Sweet Potato (cooked weight) spread out over meals
Option 5: Protein Pancakes- 140g oats(dry weight), 50g berries, 3-4 egg whites
Off Plan Meal
700cals instead of meal 3
Option 1: 3 generic sized slices of pizza
Option 2: One serving of protein, handful of carbs and a small dessert
Option 3: One dessert (eg. large brownie and one scoop of ice cream)
Okay to have alcohol one your "Off Plan" day. Just be mindful of how much and what you choose! You don't want to waste the whole week's hard work. Cocktails have lots of added sugar! Can ask for slimline tonic, natural fruits etc.
Please see website Members Only page for details on how to use your plan.
To be taken daily:
Omega 3 (or vegetarian) (1 serving/3g)
Vitamin C 1000mg (divided into two more doses throughout the day)
Greens powder (spirulina, wheatgrass, chlorella etc) (1 serving approx 10g)
Digestive Enzymes- Acidophilus & Lactobacillus (1 serving)
Daily Multivitamin with B vitamin and calcium (1 serving)
Other optional daily supplement recommendations (Please note that some supplements here may have added nutrients/calories, so you may need to track them into your daily 'allowance'/plan.):
BCAAs (pre, intra or post training)
Calcium-d-glucurate (1 serving) 500mg
CLA (conjulated linoleic acid) (1 serving/approx.3g)
You may need to take an additional fibre supplement at night (RDA is 20-30g).
L-Carnitine (1 serving/approx.2g) - to be taken along with fats
Glutamine (1 serving/approx.5g)
ZMA (zinc, magnesium, vit B6 combination) - 1 serving, 1hour before bed, not to be taken with calcium
Creatine Kre Alkalyn (1 serving/3g) (*can cause water retention), to be taken pre or post training
Protein Powders eg. whey or vegan/plant-based alternatives:
Mix with water, not milk.
One serving is approximately 30g. Aim for approx 20-22g protein, 0-2gram fat, 0-2g carbs, 90-115calories.
Scitec Nutrition 100% Whey Protein Professional-available in many yummy flavours!
Scitec Nutrition's 100% Plant Protein- praline flavour and Pure Form Vegan are my favourite!