My 5 Simple Steps to Eating Healthier

nutrition
 Welcome to the KV community

I’m so happy you’re on the journey to

a healthier, happier lifestyle!
Before we dig in! Does this sound like you?

Do you feel like you don’t know where to start with eating healthier?

Are you super overwhelmed with all the information on Instagram and online?

Are you unsure of where to start with eating healthier?

Do you feel like you get stuck on what to eat for breakfast, lunch and dinner that you end

up going out to eat and then feeling guilty about your choices?
It’s totally normal to feel unsure
– and guess what? You’re not alone!

Trust me, I’ve been there and it took me a long time to find my happy medium. From
Paleo to Keto to Atkins, it's like we’re being constantly bombarded with conflicting
information about what is the best diet plan.

This used to stress me out every - single - week, until it finally started coming together.
We all have different reasons for why we don’t know how to eat better; maybe it’s
because with all the information, diets, books, blogs, TV shows and new studies coming
out, that you have no idea where to start.

Or maybe it’s because you don’t know what eating healthy is actually all about – and it’s
nothing to be ashamed of! You should be proud of yourself for showing up and embark-
ing on a healthier journey.

Nobody’s saying you can’t eat healthy

while enjoying gourmet meals!
The number ONE thing I have to say is, stop over thinking it and let’s go back to basics to
keep it as simple as possible.

The goal here is to be organized so there’s no decision fatigue. This is going to take a
little structure and discipline - and perhaps a little will power ;) but remember, it takes
about 21 days to build out a new habit – so let’s dig in!
Here are my top 5 tips to smart, simple and
healthy eating!

1. Clean out your kitchen

I call this the essential kitchen cleanse. The reason we eat poorly is because it’s so easily
accessible. The moment I buy snacks from the grocery store or if someone brings them
into my house - I devour them.

Take this time to get a big garbage bag and throw away anything that might cause
temptations; such as chips, ice cream, candy, white breads, unhealthy sauces, frozen
food, pop or sugary sodas.

If you have to think twice about if it’s healthy or not - then throw it out.
2. Stock your kitchen with my top 7 must-have
grocery list

Staples Healthy Snacks

Filtered Clean Water Skinny popcorn
Almond/Coconut Milk/Oat Milk Seaweed Snacks
Kimchi
Nuts
Veggies/Greens Fruits for smoothies and to snack on
Dark chocolate
Kale, romaine, Brussel sprouts, asparagus, etc.
Frozen fruits / Veggies
Avocados
Tomatoes
Fresh sprouts
Peppers Supplements
Cauliflower Whey/Vegan Protein
Lemon Daily Probiotics
Fresh herbs such as; mint, basil, cilantro Daily Vitamins: C, D, Omega 3
Apple Cider Vinegar

Good carbs
Brown Rice
Healthy Fats
Quinoa Avocado
Sweet Potato Olive Oil
Squash Nuts such as; Almonds, Cashews, Walnuts.
Soba Noodles Nut butter

These are staples you should have but don’t feel like you need to
buy all of that every time you shop – make it simple and plan
ahead.
3. Pick your recipes + plan ahead + keep it simple.

Use an hour a week before you hit the

grocery store to plan so:
1) you are organized,
2) you are not overwhelmed at the grocery store,
3) you're not eating out,
4) you’re not wasting food.

Here’s an example of what I like to do:

As a really busy person and not the biggest kitchen/cooking lover, I like to keep it really
simple, I find easy healthy recipes) Try using Pinterest or blogs to find food inspiration.
I like to pick two healthy recipes for the week to have for dinner and lunch.

Here’s an example week:

Breakfast: Smoothie
Two main recipes: Chilli & Lentil Veggie Bake
Salad of the week: Fresh Boston Salad with chickpeas
Carb of the week: Brown Rice
Snacks of the week: Chopped celery & carrots withhummus,
kimchi, boiled eggs & nuts.
 Plan ahead:
Look at the week ahead and see if you have any lunch dates/dinners.
I try to minimize eating out two/three a week only and start to plan

*Recipes and guidelines at the bottom

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 2
Breakfast: Smoothie Breakfast: Smoothie
Lunch: Salad Lunch: Lentil Bake
Dinner: Chilli Dinner: Chilli
3 4
Breakfast: Smoothie Breakfast Smoothie
Lunch: date with Finish Chilli!!!
Lentil Bake Dinner: Treat yourself,
enjoy a night out
5
Healthy Breakfast
(Scrambled Eggs with
avo- toast)
Lunch: Finish the rest of
the salad and lentil
bake
Dinner: Go out to
eat/order in or finish
leftovers

6 7 8 9 10 11 12
MY favourite meal of the
week – BRUNCH!
Afternoon: meal prep for
the week ahead
Dinner: enjoy your
newest recipe :D
13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31
4. Count your macros (portion sizes)

It’s obviously awesome to eat healthy, but sometimes people don’t

know whether they’re under eating or over eating and they don’t
understand why they don’t seem to get any results. Macro counting
can be a little complicated, but with my health coaching clients I
like to keep it simple:

For every lunch and dinner

make sure you use the
diagram to ensure you are
eating the correct portions for
your body weight. You can also
use a macro calculator to see
how many calories you should
be having a day.
5. Add superfoods/boosters
Once you feel comfortable with simple whole foods and recipes, start to slowly introduce
the super foods and boosters to really amp up your healthy lifestyle. Here are some of my
favourite boosters I like to add to smoothies, salads, and soups.

1. Chia Seeds 6. Collagen Protein

2. Hemp Seeds 7. Activated Charcoal
3. Goji Berries 8. Chlorophyll
4. Turmeric Capsules 9. Ashwagandha
5. Anti Inflammatory Booters 10. Reishi
from Well Told
Your Sample Week:
Every morning:

2 Glasses of filtered water: 1 Plain then followed with half of squeezed lemon, pinch of
cayenne pepper, 1 tablespoon of Apple Cider Vinegar, mix and chug baby.
Coffee/ Bulletproof / Tea of choice
Healthy Breakfast Smoothie:
Instruction: Blend

- 1/2 cup unsweetened almond milk - 1 tablespoon hemp seeds

- 1 cup fresh spinach - 1 tablespoon almond butter or whole

- 1 medium ripe banana — peeled
- 1/2 ripe avocado — peeled and pitted
- 2 cups frozen blueberries
almonds if you have a very high-powered
blender that will ensure the mixture is
smooth
- 1/4 teaspoon cinnamon
Turkey Chilli
- 1 Tablespoon olive oil
- 1 medium yellow onion (chopped)
- 1 medium red bell pepper (chopped)
- 2 teaspoons minced garlic
- 1 pound lean ground turkey
- 2-3 Tablespoons chili powder (more to taste)
- 1 1/2 teaspoons ground cumin
- 1 teaspoon kosher salt (more to taste)
- 1 teaspoon dried oregano
- 1-2 cups chicken broth (depending on how thick you like your chili)
- 30 ounces petite diced tomatoes (two 15 oz cans)
- 15 ounces dark red kidney beans (drained and rinsed)
- 15 ounces black beans (drained and rinsed)
- 15 ounces white chili beans (drained and rinsed)
- 1 1/2 cups corn (canned or frozen, optional)
- Optional toppings: cheese, sour cream, cilantro, avocados, tortilla chips

Instructions
- Heat the oil in a large pot over medium heat. Stir in the onion, peppers and garlic. Cook for 5
minutes, or until the onions become translucent. Add in the ground turkey and cook until lightly
brown. Drain if needed. Stir in seasonings.

- Next add in the chicken broth, tomatoes and beans. Add corn if desired. Bring turkey chili to a
boil and then reduce the heat and simmer for at least 30 minutes. The longer the better. Taste
and add more salt and seasonings if desired.

- Ladle turkey chili into bowls and top with your favorite toppings.
Mixed Veggie Lentil Bake
- 1 3/4 cups red lentils, rinsed

- 1 onion, finely chopped

- 3 cups mixed vegetables, diced (I use

Brussel sprouts, peppers and asparagus)

- 4 cups fresh spinach

- 400g can diced tomatoes with garlic

and herbs

- 1 cup reduced-salt vegetable stock

Instructions
- Step 1: Preheat oven to 190°C. Place lentils in a saucepan of boiling water and cook for 20–25
minutes. Drain and place into a lightly oiled baking dish.

- Step 2: Meanwhile, spray a large frying pan with oil and cook onion for 3–4 minutes, until
softened. Spray pan with a little more oil and add mixed veggies. Cook for 3–4 minutes.

- Step 3: Add vegetables to baking dish with lentils and toss to mix. Stir through spinach, toma-
toes and stock.
Spinach Salad with Beans
(using leftover beans/lentils)

Salad Dressing:
- 1 Cup of spinach - 1 Tablespoon of olive oil

- Half a cup of mixed beans/lentils - 1/2 tablespoon of balsamic vinaigrette

- 1/2 teaspoon olive oil - 1/2 tablespoon of lemon

- 1/2 cup Cherry Tomatoes - Pinch of salt, pepper and dried oregano

- 1/3 diced red onion - Mix ingredients and enjoy

Grocery List
- Almond Milk
- 2 bags of spinach
- Banana’s
- Avocado
- Mixed vegetables of choice for bake: Brussel sprouts, asparagus, peppers, cauliflower, etc
- Frozen Blueberries
- Hemp seeds
- Almond Butter
- Cinnamon
- Organic Cold Pressed Olive Oil
- Organic Balsamic Vinaigrette
- 2 Yellow Onion
- 1 Small red onion
- 1 Medium bell pepper
- Garlic
- Cumin
- Sea Salt
- Dried Oregano
- Organic Sodium Free Chicken Broth
- Salt Reduced vegetable stock
- 1 can petite diced tomatoes
- 400g can diced tomatoes with garlic and herbs
- 15 ounces dark red kidney beans (drained and rinsed)
- 15 ounces black beans (drained and rinsed)
- 15 ounces white chili beans (drained and rinsed)
- 1 1/2 cups corn (canned or frozen, optional)
- 3/4 cups red lentils, rinsed
- Cherry Tomatoes
- Whey/Vegan Protein Powder

I’m so proud that you showed up and are ready to take complete
control of your healthy narrative! Remember, there is no one giant
step that does it, it’s a lot of little steps!

Thank you, if you have any questions or want to work closely

together, I offer one-one health coaching please email me at
wellness@karinav.com!