Bodies by Rachel Nutrition Guide PDF

bodiesbyrachel
NUTRITION GUIDE
Hi ladies!
Welcome to the Bodies by Rachel Nutrition Guide!
I’m excited to be working with you and helping your achieve your goals. My
passion for health and fitness is second to none. It is the lifestyle I live and I am
lucky to have the ability to share it with others.
You hear it often — results are 80% nutrition, 20% training. But how are
you meant to know exactly what the right foods are to eat? There is so much
misinformation out there these days, it can become a little overwhelming.
My goal is to help you understand enough about nutrition in order to live

a healthy, balanced lifestyle. This will have you feeling great, inside and out! I
promise your meals will never be boring and you will still be able to have a wide
variety of delicious foods in your diet.
I hope we can achieve some incredible results together!
Let’s start the journey!
Rachel xx
2 [ bodies by rachel NUTRITION GUIDE

GUIDELINE OVERVIEW
Welcome to the Bodies by Rachel Nutrition Guide! The fact that you are reading this means you
are ready to make a positive change to your lifestyle and nutrition habits.
Good nutrition, involving a well-balanced diet, is essential in not only getting a lean body
but also attaining good health. In this guide we show you the way to a healthier lifestyle (rather
than giving you another fad diet) and help educate you on which foods are ideal to fuel our
bodies and why we should be eating them. The goal is optimal health and with this guide, you’ll
be on your way to achieving that.
I promote a healthy lifestyle balance that I believe will help you achieve amazing results.
These guidelines aren’t a strict diet and I don’t believe in fad diets (E.g. No carbs/all shakes/
no fat/all juices, etc.). This guide will provide you with the knowledge to better understand
nutrition in a way that will positively impact your life.
You’ll learn how foods impact your body and the roles certain foods play. The foods we eat
fuel our body, so it’s important that we nourish our bodies with the ideal foods.
I recommend you use this nutrition guide together with an active lifestyle to achieve the
best results. Check out my Bodies by Rachel HIIT FIT Guide for 12 weeks’ worth of workouts,
tips and hints for maximum results.
This book has been by written by Rachel Dillon, Founder & Director of Global Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading
as Bodies by Rachel. [Rachel’s Qualifications: Cert III & IV in Fitness, Accredited Certificate of Nutrition.] Design, images & text © Rachel
Dillon 2016. All rights reserved. No part of this publication may be reproduced, stored, or transmitted, in any form or by any means,
electronic, mechanical, photocopying, recording and/or otherwise without the prior written permission of the author.
This guide is not intended as medical advice and should not be relied on as such. This guide has not been personalised to suit an
individual’s specific nutrient deficiencies or needs. It is the individual’s personal responsibility to consult with a physician prior to
utilisation of the information contained in this guide where required. The information contained in this book should be considered only
as a guideline to a healthier lifestyle. Appropriate professional health advice should always be sought by the individual before partaking
in the use of any information or material from this book.

FOOD GUIDELINES
MACRONUTRIENTS
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed
for growth, metabolism, and other body functions. Macronutrients are nutrients needed in large
amounts. There are three macronutrients:
[ Carbohydrate
[ Protein
[ Fat
Without these macronutrients the body can experience illness, fatigue and can start to shut
down. Therefore it is essential you are consuming these macronutrients on a daily basis.
While each of these macronutrients provides calories, the amount of calories that each one
provides varies.
CARBOHYDRATE PROVIDES 4 calories per gram [unsure

If you are unaware or
of how many
PROTEIN PROVIDES 4 calories per gram calories you should be
consuming daily, use a
FAT PROVIDES 9 calories per gram calorie calculator which
can calculate your daily
Remember, when monitoring calories it is vital you also monitor the calorie needs. See
nutritional value of the calories you are eating. There is a big difference page 31 for more info.
between eating 1200 calories worth of chocolate compared to 1200 calories

of chicken, so choose wisely.
FIBRE
Fibre refers to certain types of carbohydrates that our body cannot digest. These carbo-
hydrates pass through the intestinal tract intact and help to move waste out of the body.
[ Diets that are low in fibre have been proven to cause problems such as constipation
and hemorrhoids and to increase the risk for certain types of cancers such as colon
cancer.
[ Diets high in fibre been proven to decrease risks for heart disease and obesity and
help lower cholesterol. Foods high in fibre include fruits, vegetables and wholegrain
products.

CARBOHYDRATES
There is a common misconception that eliminating carbs from your diet is how you lose weight.
WRONG! You need carbs to sustain a healthy, balanced diet. Carbohydrates do not make us fat —
sugar makes us fat. Carbohydrates are a vital energy source, providing us with the most essential
substance glucose. All of the tissues and cells in our body use this glucose for energy.
Carbohydrates are also needed for:

[ The central nervous system, kidneys, brain and muscles (including the heart) to function
properly
[ Energy
[ Intestinal health and waste elimination
There are two forms of carbohydrates: simple carbohydrates and complex carbohydrates.
Simple carbohydrates are made of just one or two sugar molecules (e.g. fruit and honey). They are
the quickest source of energy, as they are very rapidly digested. Complex carbohydrates may be
referred to as dietary starch and are made of sugar molecules strung together. They are often rich in
fibre, and are used for timed released and sustained energy (e.g. vegetables, wholegrains and sweet
potato). Complex carbs, or low-GI carbs, are digested slowly, giving the body a sustained energy
release, which means they are very unlikely to be stored as fats.
UT AND WHY?
WHICH CARBOHYDRATES DO WE NEED POST WORKO
After you have completed a workout your glycogen stores are depleted and you need to replace
those glycogen stores immediately. If you don’t, you are missing out on an opportunity to increase
muscle growth and enhance muscle recovery and recuperation.
Therefore, for lean muscle gain and fat loss your post-workout meal is the most important meal
of the day. Simple carbs must be consumed 30 minutes after your workout, followed by complex
(starch) carbs 1 to 2 hours afterwards. This aids in recuperation, which is a very important aspect for
lean muscle growth and recovery.
COMPLEX CARBOHYDRATE SOURCES SIMPLE CARBOHUDRATE SOURCES

l Wholemeal/rye bread l Beans l Fruit
l Sweet potato l Brown rice l Honey
l Buckwheat l Lentils l Basmati rice
l Barley l Maize l Quinoa l Post-workout shake (Contains simple sugars, e.g.
l Yams l Pumpkin Maltodextrin/dextrose)
l Rolled or steel-cut oats (avoid quick oats)

PROTEINS
Proteins are vital for muscle repair and fat loss. As our muscles are made up of proteins, it is important that
we are feeding our muscles constantly throughout the day (we recommend roughly every 2.5–3 hours) to
prevent muscle breakdown. If we are lacking protein in our diet, our body will start to use our muscle
tissue as fuel. This is known as catabolism. When your body becomes catabolic, you will stop burning fat
and experience muscle wastage and fatigue.
A protein-rich meal helps us to feel satisfied or full after eating. Therefore by including protein at each
main meal you avoid constant hunger and unhealthy snacking.
PROTEINS ARE NEEDED FOR:

[ Growth [ If you need help
tracking your macro and
[ Tissue repair micronutrients, download
the My Fitness Pal app.
[ Immune function It helps track the
[ Making essential hormones and enzymes nutritional value of the
foods you are consuming
[ Energy when carbohydrate is not available daily. See page 31 for
[ Preserving lean muscle mass more info.
Protein sources
l Eggwhites
l Chicken breast
l Turkey breast
l Kangaroo
l Pork
l Veal
l Mince (high-quality)
l Lean beef
l White fish
l Tuna steak
l Salmon
l Tofu/Tempeh
l Protein powders (as recommended)
When we eat these types of foods, our body breaks down the protein
that they contain into amino acids (the building blocks of proteins).
There are 22 amino acids, eight of which are essential to the body —
which means they need to come from our food (essential amino acids)
— and others which are nonessential as our body produces them on
its own. Protein that comes from animal sources, unlike plant sources,
contains all of the essential amino acids that we need.

FATS
Fats are essential for our survival. We need healthy fats in our diet for:
[ Normal growth and development
[ Energy (fat is the most concentrated source of energy)
[ Absorbing certain vitamins (such as vitamins A, D, E, K, and carotenoids)
[ Balancing out our hormones
[ Providing cushioning for the organs
[ Maintaining cell membranes
[ Providing taste, consistency, and stability to foods
AVOID BAD FATS

8Trans fat (found in baked goods, snack foods, fried foods and margarines) and certain saturated fats
(found in butter, lard and cream) have been shown to increase the risk of heart disease. Certain
saturated fats, such as coconut oil, are excellent for you in moderation (1–2 tablespoons a day).
CONSUME HEALTHY FATS

4 Polyunsaturated and monounsaturated fats are healthy fats our bodies need. Eating these healthy
fats is essential for reducing blood cholesterol levels, lowering the risk of heart disease and promoting
healthy joints and brain function.
HEALTHY FAT SOURCES

l Unsalted nuts (walnuts, almonds, cashews, pecans, peanuts, hazelnuts)
l Natural/Organic peanut and almond butter and other nut butters
l Sunflower, sesame, flaxseed and pumpkin seeds
l Avocado
l Tuna/Salmon
l Sesame oil
l Natural/Organic nut butters
l Macadamia oil
l Coconut oil
l Eggs

MICRONUTRIENTS
Although your macronutrients are the larger source of nutrient intake, we can’t forget micronutrients.
Micronutrients might only be needed in small amounts but they are still vital to help keep our bodies
systems functioning and are also essential for good health.
There are two forms of micronutrients: vitamins and minerals. Each vitamin and mineral has a
specific role in bodily function. Our bodies cannot make all of these micronutrients itself, so they must
be supplied through our diet. Different foods contain different levels of vitamins and minerals, so it’s
important that you eat a wide variety of foods from the different food groups to make sure you get an
adequate supply of all the micronutrients your body requires.
Vitamins
[ Vitamin A is an important micronutrient needed for healthy eyesight and gums
[ Vitamin C supports a healthy functioning immune system
[ Vitamin E is a powerful antioxidant which helps fight free radical damage in the body
[ Vitamin D is needed for strong bones and immune function
[ Vitamin B is used for energy production, nervous system health and for proper digestion
Minerals
There are also essential minerals that play important roles in the body such as:
[ Iron needed for red blood cell production
[ Calcium for strong, healthy bones and teeth
[ Magnesium for nervous system health
[ Zinc for healthy skin and reproductive and immune function.
[ Selenium for protection from chronic diseases and premature ageing
TABLE
MACRONUTRIENTS DEFICIENCY
SIGN POSSIBLE NUTRIENT RESPONSIBILITIES
White spots on fingernails Zinc
Poor circulation (cold hands and feet) Iron
Easy bruising and bleeding gums Vitamin C
Mouth ulcers B-group vitamins
Burning feet Vitamin B5
Burning mouth Vitamin D
Ridged fingernails (vertically) Calcium
Brittle nails Calcium
Lack of taste or smell Zinc
Red and/or swollen tongue Iron
Dandruff
Acids Zinc, Vitamin E, Essential fatty acids
Splitting, peeling or cracked fingernails (low stomach acid), Protein, Essential fatty acids
Dry, sore eyes Vitamin A, Zinc, Vitamin B2
Eye floaters (clear fragments floating across field of vision) Vitamin B12, Folate, Vitamin K
Poor hair quality Protein, Essential fatty acids, lodine
Cramps Magnesium and Calcium
Restless legs Magnesium
Insomnia and agitation at night Calcium
Dry skin Essential fatty acids

BODY TYPES
Body types play a major role in how we look at our nutritional breakdown. Different body types
are going to work optimally from different macronutrient breakdowns and have different energy
expenditures. The three general body types are Ectomorph, Mesomorph and Endomorph, with many
people falling in-between (Ecto/Meso or Meso/Endo).
Ectomorph
Ectomorphs have a lighter bone structure and a smaller frame. Ectomorphs find it very hard
to gain weight, whether that be muscle or body fat. They have an extremely fast metabolism
and their body requires an overall higher calorie intake and a greater need for carbohydrates
to prevent muscle catabolism.
Mesomorph
Mesomorphs tend to be muscular, strong, athletic, hard-body types with well-defined
muscles, broad shoulders and a dense bone structure. They generally have little trouble
gaining muscle or losing body fat. Mesomorphs can handle a moderate level of
carbohydrates due to their ample capacity to store muscle to glycogen. However they still
need to maintain their carbohydrate intake and calories as weight gain can occur if too high.
Endomorph
Endomorphs are best described as soft and typically have a round or pear-shaped body with
a stocky build and a slower metabolism. Endomorphs have the potential to put on a lot
of muscle, but they also tend to carry more adipose tissue and therefore have a greater
tendency to store fat. If and endomorph’s carbohydrate intake is too high, the excess
carbohydrates end up as fat which makes it difficult for them to get lean and lose weight.
OWN
BODY TYPE TO MACRO BREAKD
BODY TYPE MACRONUTRIENT RATIOS MEAL FREQUENCY
ECTOMORPH 40% carbs, 35% protein, 25% fats Eat every 2-3 hours
MESOMORPH 35% carbs, 40% protein, 25% fats Eat every 2.5–3.5 hours
ENDOMORPH 30% carbs, 40% protein, 30% fats Eat every 3.5 hours
Women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle.
Therefore this suggests they may be able to operate on a lower carbohydrate intake than men.
If you are a woman training at low to moderate intensity, I would suggest first referencing the
above macro ranges to select a ratio that corresponds to your fitness goals and body type. Then, start
on the low end for carbohydrate intake and see how you do. If you feel fatigued and weak from your
workouts, yet you fail to build muscle mass, you should consider increasing your carbs.
tips
[ Remember fruits are simple carbohydrates and should be limited to 2 serves a day. Fruits are
preferably consumed after your workouts as that’s when simple carbs are best utilised.
[ Pineapple is great post-workout! Why? Because pineapple is high in a potent anti-inflammatory
called bromelain, which helps with muscle recovery.

EATING OUT
We all love to eat out whether it be with friends, work colleagues or family. Don’t be afraid that eating
out will ruin all the good work you’ve done for the week, just eat smart. Most of the time you will
have a few healthy options. Keep following your meal plan by choosing something similar. Making
small changes to meals (such as dressing on the side, no butter on your toast, vegetables/salad instead
of potato, etc.) will benefit you in the long-run, making eating out not so scary.
Example of how to “eat out”:
BREAKFAST
l Poached eggs on rye/wholemeal toast (no butter) with avocado, tomato or mushrooms
l Oats or muesli with fruit
l Eggwhite omelette with rye/brown toast (no butter)
SNACK
l Freshly squeezed juice (mostly vegetables) E.g. Beetroot, carrot, spinach, celery, apple and ginger
l Herbal teas
l Fresh fruit platter
l Side salad with no dressing
l Salad with chicken
l Protein smoothie (if available)
LUNCH AND DINNER

l Salads with no dressing
l Chicken/Beef/Lamb (lean meat) and vegetables/salad with a serving of healthy carbohydrates
l White fish/salmon and vegetables/salad with a serving of healthy carbohydrates
l Brown rice sushi
l Sashimi
l Chicken/Salmon/Tuna and avocado with brown rice or quinoa

CHEAT MEAL
We all love to indulge every once in a while. Cheat meals are a one-off indulgence once a week.
When following a healthy lifestyle many people tend to struggle with cravings and temptations for
favourite foods and drinks. If your body is getting the recommended nutrients from the food you
need you should not feel the urge to ‘cheat’. However, this is a lifestyle so I would suggest making a
healthy alternative to your favourite treat and have this as your ‘cheat’ meal or allowing yourself a
meal every 1–2 weeks which you enjoy. We do not recommend a ‘cheat day’. You can find suggestions
and recipes for these in the Bodies by Rachel Lean Eating Cookbook.
Sugar is extremely addictive and is poison to the human body. I personally would recommend
staying clear of refined and processed sugars if possible — you will achieve the results you want much
sooner. Refer to the table below to help control your cravings.
TIP
Having a cheat meal every 1–2 weeks is a good
way to satisfy those cravings and keep your san-
ity. Never splurge and have a cheat day though!
The best time to have your favourite cheat
meal, clean treat or dessert is straight after a
big workout. Why? Because your glycogen levels
have been depleted so those simple sugars and
unhealthy calories are more likely to refuel your
muscles and replenish your glycogen stores than
be stored as fats. Keep yourself accountable, it is
one meal and is only recommended if your diet
has been 100% on point leading up to this meal.
FOOD CRAVINGS
CRAVING WHAT YOU NEED WHAT TO EAT INSTEAD
Chocolate Magnesium Nuts, seeds, vegetables and fruits
Sugary foods Chromium Broccoli, grapes, cheese and chicken
Carbon Fresh fruits
Phosphorus Chicken, beef, fatty fish, eggs, dairy, nuts, veggies and grains
Sulphur Cranberries, horseradish, cabbage and cauliflower
Tryptophan Cheese, raisins, sweet potatoes and spinach
Bread, pasta and Nitrogen High-protein foods, meat, fatty fish, nuts, beans, chai seeds
other carbs and vegetables
Oily foods Calcium Organic milk, cheese and green leafy vegetables
Salty foods Chloride Fatty fish and goat’s milk
Silicon Cashews and nut seeds

WHY IS SUGAR POISON?
Four main reasons Sugar makes us fat
[ Fructose can cause insulin resistance and raises insulin levels in the body, which increases the
deposition of fat in our fat cells.
[ Fructose causes resistance to a hormone called leptin, this causes our brain to not see out cells
are full of fat, this leads to increased food intake and a decrease in out body’s ability to burn fat.
[ A meal full of fructose does not keep us satiated for a long period of time. It does not lower
the levels of our hunger hormone ghrelin nor reduce blood flow in the centers of the brain that
control appetite. This leads to us often overeating.
[ Sugar is powerful and extremely addictive. This can often lead to us reaching to sugar as a
“reward” and can lead to individuals overeating foods that will do nothing but poison out bodies.
How to manage Sugar Cravings

1. Eat a high fat, high protein breakfast
Starting the day off with a large dose of protein helps you maintain a steady blood sugar level
throughout the day.
2. Eating the recommended amount of low GI carbs with each meal.
Making sure you are meeting your recommended Low GI carb intake for the day is vita, especially
when you are exercising. Low GI carbs will help even out your blood glucose levels. I also
recommend to avoid eating fruit at night as it spikes your blood insulin levels leaving you craving
sugar when the next day.
3. Sleep 8+ hours a night
Two hormones, leptin and ghrelin, are closely linked to hunger. Ghrelin triggers the hunger sensation,
while leptin causes feelings of satiation. With prolonged sleep deprivation, leptin production
decreases, and ghrelin production increases, causing the body to feel hungry and therefore increasing
the likelihood of reaching for the sweets.
4. Add cinnamon to your diet
Choose natural ingredients such as stevia or cinnamon that can be added to recipes to provide a
hint of sweetness, without the sugar. Not only does cinnamon add flavour to your food, but just
½ teaspoon daily helps lower your blood sugar levels, triglycerides and LDL cholesterol.
5. Snack on healthy lipids (fats)
Healthy fats such as avocado, almonds, coconut oil and salmon will help you feel full, reducing the
likelihood you will reach for the sweets. These foods will leave you feeling satisfied and energised.
6. Eliminate artificial sweeteners
Although artificial sweeteners are calorie-free, aspartame and sucralose can actually increase your
sugar cravings. Consuming these zero calorie sweeteners such as coke zero and equal reduces the
brain’s dopamine levels, leaving the body feeling an intense craving for sugar, which will increase brain
dopamine. Avoid this vicious cycle altogether by staying away from artificial sweeteners.
8 12 [ bodies by rachel NUTRITION GUIDE

ALCOHOL
Alcohol is one of the main causes of weight gain. Alcohol contains 7 calories per gram, which is
nearly double that of protein or carbohydrates! Not only is alcohol calorie-dense, but it usually goes
hand in hand with sugary soft drinks and bad food. Many people forget that you can drink as many
calories as you eat. Alcohol also has a negative effect on your liver which is responsible for breaking
down the foods you eat. This will result in the slowing of your metabolism and weight gain.
For example, a shot of vodka contains roughly 96 calories. A can of energy drink can contains up
to 112 calories. If you were to have a double-shot vodka in a “tall” glass, you would be looking at an
estimated 304 calories per drink!
If you were to have 5 of these drinks on a night out, you would be consuming about 1520
calories! That is almost a full day’s worth of (bad) calories!
Excessive alcohol consumption puts you at an increased risk for Type-2 diabetes, elevated blood
lipids, hypertension and cardiovascular disease. Drinking too much, on a single occasion or over time
can take a serious toll on your health.
Alcohol also stimulates food intake and can increase feelings of hunger. Having your judgment
impaired and stimulating your appetite is a recipe for failure if you are trying to follow any nutrition
guidelines.
Tips for calorie reduction when consuming alcohol

[ Have one non-alcoholic drink in between each alcoholic drink
[ Select light versions whenever possible. (“Light” means fewer calories, but these products are
not calorie- or alcohol-free, so you will still need to limit your intake.)
[ Always have food in your stomach before you have a drink
[ Choose a drink without a mixer filled with sugar. For example, vodka, fresh lime and soda
[ Keep water available to quench your thirst while you drink alcoholic beverages
[ Learn to sip your drink slowly to make it last longer

BEAT THE BLOAT
Feeling bloated but don’t know why? This is a very common problem. There are many reasons why
you may feel bloated: you may be dehydrated, eating the wrong foods, not incorporating enough
greens into your diet, eating your food too quickly, you may be allergic/intolerant to lactose, gluten,
fructose, grain, legumes or wheat. It could even be the medication you’re taking, bacteria in your gut
and so on. Bloating can also happen because your body can’t break down gas. Sometimes even the
digestive process itself creates gas in your abdomen. If it’s not released, air begins to build up in the
stomach and intestines, which can make your belly feel like a balloon.
WAYS TO BEAT THE BLOAT

[ Up your water intake. Keeping yourself hydrated will not only help with bloating but also with
fat loss. Add some lemon to your water as this helps flush out toxins.
[ Remove processed, fatty, heavy foods from your diet. Your body struggles to digest these
foods.
[ Eat more green vegetables as you might need more fibre. Fibre is a key player in helping food
move through your body. Greens to eat: spinach, kale, celery, cucumber, green beans, snow peas,
peas, sprouts, asparagus, spirulina, watercress and lettuce. If you have trouble getting in the
recommended greens, take a vital green supplement (see page 31).
[ Avoid cruciferous vegetables such as cauliflower, cabbage, garden cress, bok choy, broccoli and
Brussel sprouts. The enzymes in these particular vegetables are problematic to break down.
Steaming or cooking these vegetables makes them easier to digest.
[ Slow down and chew your food properly. You might be eating too quickly and this doesn’t
allow your body to digest food properly.
[ Check for food intolerances such as lactose or wheat intolerance (this is very common). If you
feel this might be the cause of your bloating, see your GP or a naturopath. If your body rejects
these foods, your intestines will have huge issues breaking them down.
[ Try taking probiotics. If are on a course of antibiotics this can affect your gut health. Even
a single course of antibiotics can alter gut flora. Maintaining proper balance of healthy gut flora
is a crucial yet often overlooked component of health. Taking a daily pro- and pre-biotic, as well
as digestive enzymes daily with each meal will help your body to digest the problematic foods and
ease some of the stress from your digestive tract.
TIP
If you have been away on holiday or have been eating lots of unhealthy foods, I recommend taking
a course of chlorophyl. This not only helps rebuild and replenish our red blood cells but also helps
keep our bodies highly alkalined. Its benefits also include:
l Anti-carcinogenic
l Antioxidant and anti-inflammatory
DE-BLOAT SHOT
l 125 ml lemon juice
l 1 tablespoon apple cider vinegar
l 1 teaspoon cinnamon
l 1 teaspoon cayenne pepper
l Warm water

D BE IN EVERY GIRL’S DIET
TOP SUPERFOODS THAT SHOUL
Superfoods are described as the most potent and concentrated form of nutrient-rich foods that grow
on earth. These particular foods have the power to impact and dramatically increase the life force
and energy of your body. Consider these foods as the ultimate choice for improving your health as
a whole; they can help boost the immune system, elevate your body’s ability to produce serotonin,
allow for natural detoxification and cleansing, as well as alkalize and heal the body.
You should try to add as many of these superfoods into your diet as possible. They can improve
overall wellbeing and health.
1. Cacao (Raw Chocolate) Cacao is known especially for its antioxidant properties. Antioxidants
are the number one food for fighting free radicals. Free radicals generate oxidative stress in the body
which causes us to age. Having a vast amount of antioxidants in our system slows and fights the
aging process, increasing our longevity. Cacao promotes the positive exchange of our body’s
neurotransmitters, what this means is that your body is able to generate more of the happy hormones,
which in turn elevates your mood and energy. Cacao is high in magnesium which helps us to build
strong bones, as well as promoting a regulated metabolism. Cacao is also high in sulphur. Sulphur is a
mineral which gives our skin a beautiful healthy glow, and also assists in building strong hair and nails.
2. Goji Berries Goji berries are known for their ability to increase longevity, due to their high
antioxidant levels and ability to fight free radicals. This little berry contains 18 kinds of amino
acids, such as L-glutamine which is essential for muscle repair and growth. Goji berries contain
Polysaccharides which help the body to harvest good intestinal bacteria. Having such bacteria allows
us to have strong immune systems and absorb nutrients much more efficiently. Polysaccharides also
increase the body’s ability to naturally detoxify; they aid in the removal of toxic waste stored in the
body. Another benefit of the berry is it has the ability to reduce inflammation in the body.
3. Maca Maca known for its “adaptogen” abilities. An adaptogen helps our bodies to stabilise its
physical activities and helps to generate homeostasis in our bodies. Maca is able to boost our natural
energy levels and reduce stress. It can help us to maintain stamina and endurance. Maca benefits the
hormonal system; a great addition to your diet if your experience PMS or menopausal symptoms.
Maca also has mood-stabilising and mood-enhancing properties.
Maca is high in calcium, magnesium, phosphorous (all help to prevent osteoporosis), potassium,
sulphur (for your skin), sodium and iron. The root is also high in antioxidants and vitamins B1, B2, B12
(perfect for better energy and endurance), C and E. The extreme B vitamin content in maca is perfect
for those who look to a natural boost pre-workout.
4. Hemp Products (Hemp seeds) Hemp Products (Hemp seeds): Almost 60 per cent of the
protein in hemp is made up of Edestin, the rest of the protein comes from Albumin. Albumin and
Edestin have a unique molecular makeup, which is the same as the protein found in the human body.
As a result of this, hemp protein is very easily absorbed into human blood and used for crucial roles in
the body such as DNA repair, muscle growth and recovery. Hemp contains optimal ratios of omega 3
and 6, making this food a powerful anti-inflammatory agent. Hemp is high in GLA — one of the most
powerful nutrients for balancing hormones, and has the ability to promote healthy skin, hair and nails.
GLA is able to boost the metabolism by helping stored fat to be effectively used for energy, similar to
L-Carnitine and its properties.

5. Spirulina Spirulina is the world’s highest source of complete protein. Spirulina contains high
amounts of iron, which helps our body’s intake of oxygen, which ultimately benefits our bodies.
Spirulina is also high in vitamins B1 and B2; these help us to metabolise carbohydrates into energy,
allowing our bodies to feel more awake and energised, thus making it another perfect pre-workout
trick. In addition, Spirulina helps remove toxic substances like heavy metals from our bodies, and
assists us to detoxify naturally. .
6. Bee Products (Honey, pollen) These little granules contain all 21 essentials amino acids,
making bee pollen a complete food — higher in essentials proteins than any animal source.
Approximately half of the pollens protein comes from free amino acids that are pre-digested by the
bees and thus make it easy to be absorbed completely and be used in its entirety by the body. The
variety of plentiful nutrients found in the pollen makes it perfect for upping our body’s natural energy
and giving us a little boost, whilst fighting off fatigue. Bee pollen also has a high ratio of antioxidants
that reduce the inflammation that can affect the lungs, preventing the onset of asthma. Bee pollen
also fights allergies and asthma by building your immunity to certain triggers found naturally in your
surrounding environment — this is why it’s so important to purchase local pollens. Bee pollen is
plentiful in enzymes, this allows our bodies to digest foods much easier and make sure that all of the
foods nutrients are absorbed by your system.
Raw honey in its natural state is high in minerals, and contains many antioxidants. Honey holds
high amounts of antibacterial and antioxidant properties that are able to improve the body’s digestive
system and boost your immunity.
7. Camu Berry This little berry packs a deceivingly big punch, and is the highest source of vitamin
C on earth. Camu camu and its properties are perfect for rebuilding broken tissue in the body. Being
naturally high in vitamin C, it has the ability to dramatically increase our immunity and also offers a
big energy boost. Being high in vitamin C, camu camu is able to fight the free radicals in our bodies.
Free radicals are generate when our body is under stress (like when we exercise), so taking a camu
camu capsule pre-workout will keep those pesky free radicals at bay.
8. Sea Vegetables (kelp, chlorella) Sea vegetables contain 10 to 20 times more bio-available
minerals, vitamins and nutrients than land-derived vegetables do. They are able to remove and
detoxify the body of radioactive iodine and other toxic wastes like heavy metals, which accumulate
in the body. Sea vegetables alkalise our body at superior rate and stop the formation of acidity.
Seaweeds are especially known for their hormone-regulating abilities and aid in the function of the
thyroid and adrenals as well as keeping our immune systems in check.
9. Medicinal Mushrooms (Cordyceps, maitake, shiitake, etc.) Cordyceps are another

adaptogen-based superfood and are known to boost the immune system and reduce inflammation.
Additionally, the mushroom increases our ability to take in oxygen, which allows us to maintain and
improve stamina and assist in the production of ATP, which is the body’s natural energy source. These
mushrooms metabolise glucose in a special way, which improves our insulin sensitivity and stabilises
our blood sugar, so it’s the perfect supplement to take if you’re constantly fighting cravings. It also
helps to protect against the damages caused by free radicals, making it an anti-ageing and longevity
food.

RECOMMENDED SUPPLEMENTS
Why do I recommend supplements?
Why do I recommend supplements? Why do we need supplements? Can’t you get all of the essential
nutrients from whole foods? Well 20–50 years ago YES, that would be correct. But today this isn’t quite
accurate. The problem is that we’re not getting the nutrients we need from the food we are eating. Fruits
and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us
get today. This is where supplements come in and help us get the nutrients we need. Supplements are also
essential for our muscle recovery. Food used post-workout for muscle recovery isn’t always efficient. By the
time we break down the proteins in foods, we have missed our optimal recovery period. I have listed some
recommended (and optional) supplements below. The recommended supplements are supplements we
highly suggest you incorporate into your diet. The optional are useful supplements however, they are not
vital if your nutrition is correct.
ACETYL L-CARNITINE [ RECOMMENDED: EHP LABS ALC ]

ALC helps us use our fats as our priority energy source. It does this by breaking down our stubborn fat cells, then
transporting the fatty acids into our blood stream so we can then burn them off as energy.
Suggested use: 30 minutes prior to workout.
L-GLUTAMINE [ RECOMMENDED: EHP LABS L-GLUTAMINE ]

L-Glutamine is the most abundant amino acid found in our body. The majority of it is stored in the skeletal muscle
while the rest is in our lungs, liver and stomach. Glutamine plays an important role in muscle recovery and it plays a
major role in protein synthesis, driving proteins back into our muscle cells.
Suggested use: Straight after a workout, before bed and on rising.
WHEY PROTEIN ISOLATE (WPI) [ RECOMMENDED ]

WPIs are essential post-workout for maximum muscle recovery. The fast-absorbing proteins will help to repair torn
muscle fibres by driving them back into the muscle cells. Whey protein isolates have the highest protein content per
serve and are low-carb, low-fat & low-lactose, making them ideal straight after a big training session.
Suggested use: Post-workout
BCAAs [ RECOMMENDED: EHP LABS BEYOND BCAAS ]

BCAAs (Branch chained amino acids) make up our muscle proteins. When you participate in strenuous activity your
muscle tissue will begin to break down, causing fatigue, and your body will switch to using your muscle as fuel rather
than your fat stores or glycogen stores. By consuming BCAAs during your workout, you will ensure optimal muscle
recovery and minimisation of muscle catabolism (muscle breakdown). Branched Chain Amino Acids are more
common in powder form which you can then mix with water. They can also come in capsules.
Suggested use: During workout.
GREENS SUPERFOOD FORMULA [ RECOMMENDED ]

Taking a greens superfood formula is vital for those who don’t get enough greens in their daily diet. It provides you
with the essential vitamins and minerals to keep your natural energy levels high and your body feeling great! It is
detoxifying for your liver and ensures your body is alkaline. This will put your body in its optimal state to break down
foods properly and use them as fuel, rather than storing them as fat. With added probiotics and digestive enzymes,
one serving in the morning ensures your body is feeling and functioning optimally for the day.
Suggested use: In the morning or added to snacks such as smoothies.

MULTIVITAMIN [ RECOMMENDED ]
Taking a daily multivitamin ensures the body is functioning at optimal levels. Multivitamins and multiminerals are
used for the healthy function of cells all through your body.
Suggested use: In the morning (with food).
FISH/KRILL OILS [ OPTIONAL ]

The many benefits of fish and krill oils can largely be attributed to the presence of long-chain omega 3 fatty acids.
These are essential fatty acids, meaning they must be obtained through our diet. These fatty acids are converted into
hormones which are considered pro-hormones. These pro-hormones greatly assist in lean muscle growth and the
body’s ability to utilise our fats as energy, as well as increasing muscle cell size. There are also a variety of other
benefits of fish/krill oil for general health and well-being. It has been clinically shown that fish oil is able to
significantly lower blood triglyceride (fat) levels by 20–50%. Omega 3 is also shown to increase brain function. It is
easy to see why fish and krill oils are an essential part of our daily diet!
Suggested use: In the morning and afternoon (with food).
MAGNESIUM [ OPTIONAL ]
Great for connective muscle tissue repair and healthy nervous system function.
Suggested use: Post-workout or throughout the day.
GREEN TEA [ OPTIONAL ]

Green tea is a great-tasting drink to have throughout the day to replace any of those unhealthy energy drinks. The
high antioxidants will boost your metabolism and the natural thermogenic properties with help you to get lean!
(Some popular brands include X50 and BSC TX100 contain the equivalent of 20+ cups of green tea per sachet!)
Suggested use: First thing in the morning and throughout the day.
LEAN PROTEIN BLEND [ OPTIONAL: EHP LABS OXYWHEY ]

Choose a lean protein supplement that is high in protein, low in fat and carbs. Ideally, try to choose a protein
supplement that has a blend of proteins — Whey Protein Isolate (WPI), Whey Protein Concentrate (WPC) and
Micellar Casein (MC). These are your fast, intermediate and slow-release proteins. Having a blend will leave you
feeling full for longer and different digestion rates will feed your muscles for longer. Some formulas can also
contain some weight-management properties to help boost your metabolism and shed those stubborn kilos!
Suggested use: Use as a snack replacement throughout the day (morning tea, afternoon tea).
Bodies by Rachel Perfect Pre-workout

(For those of us who like to keep it natural)
Here is a little recipe to help your body naturally perform at its best; whilst providing it with
free radical fighters, heightened stamina and endurance, not to mention increased natural
energy and focus.
TAKE 30 MINUTES PRIOR TO YOUR SESSION:
1. Take 2 Cordyceps capsules (Paradise brand is best, order from iherb – it’s in its raw state)
2. Take 2 Camu Camu capsules (see page 31) or Vitamin C powder
3. Take 2 Vitamin B-complex capsules
4. Drink or take the recommended dosage of Spirulina capsules or powder
[ TIP: If you’re really struggling, add 1–2 teaspoons of organic coffee to the mix.

HYDRATION
How much water do you drink? If you don’t know it’s probably not
enough. If you are making a guess, it may likely be under.
If you are not drinking enough water, your nutrition plan will
without question be much less effective in transforming your body.
Water is the single most important component in losing fat and
keeping it off.
You should drink 0.033 of 1 litre of water per day for every
kilogram of body weight. If you weigh 60 kg, that is 60 x 0.033 =
1.98 litres of water. For every glass of coffee or tea you consume,
it’s advised that you have an extra glass of water, as caffeine will
dehydrate you. The amount of water you drink should also be
increased if you exercise, or if the weather is hot and dry, as you
will lose some through perspiration.
The importance of consuming water

Water is your body’s most important nutrient. It is involved in practically every bodily function,
and makes up 70–75% of your total body weight. Some of its main functions include; maintaining
regular body temperature, metabolising body fat, aiding digestion, flushing toxins from your body,
lubricating and cushioning organs and transporting nutrients throughout your body. Not to
mention, water makes up 85% or your brain, 80% of your blood and 75% of your muscle! It is easy
to see why it is such a vital part of our lives.
TIP
Add lemon to your water for the extra health benefits:
l Rich in Vitamin C
l Helps maintain PH levels in our body
l Helps flush out toxins and aids in digestion
l Great source of citric acid, potassium, calcium, phosphorus and magnesium
l Reduces pain and inflammation in joints
l Helps strengthen your liver
l Great for your skin

TIPS TO HELP BOOST ENERGY LEVELS AND FIGHT FATIGUE
Chances are you know what’s causing your fatigue. With a few simple lifestyle changes, it’s likely that
you can get the vitality back in your life. Consider these different ways you can boost your energy
levels.
DIETARY SUGGESTIONS
Have a good look at your diet. It’s very important if you want more energy in your daily life to follow
the suggestions below.:
[ Drink plenty of water — a dehydrated body functions less efficiently.
[ Breakfast really is the most important meal of the day. After going 8–10 hours without eating,
it is vital that you have a nutritious breakfast to fuel you for the day and to get your metabolism
kickstarted.
[ Don’t skip meals — skipping meals reduces blood sugar levels and also slows down your
metabolism.
[ Don’t overeat — large meals can drain your energy as your body has to work hard to digest
them. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule
intake more evenly. This will result in more constant blood sugar and insulin levels. You’ll also find
it easier to lose excess body fat if you eat this way.
[ Eat iron rich foods — women, in particular, are prone to iron-deficiency (anaemia). Make sure
your diet includes iron-rich foods such as lean red meat.
[ Get enough sleep — adults need about eight hours sleep per night. Make the necessary changes
to ensure you get a better night’s sleep.
[ Ensure you are nourishing your body with the recommended foods (macronutrient and
micronutrients).

NOTES
[ Aim to drink 3+ litres of water per day.
[ Drink no more than 2 serves of protein powder per day.
[ Always cook with coconut oil
[ Refer to my Bodies by Rachel recipe book for healthy/clean food ideas.
[ If you can’t eat nuts, replace with some healthy fat like avocado, coconut oil or salmon.
[ If you are still hungry after a meal increase your protein intake by adding some more chicken or other
lean meat as well as adding some healthy fats (a few nuts, avocado, etc.)
[ The meal plan from Monday-Friday is set around you training in the morning. Saturday is an example
of a meal plan if you are training in the afternoon and Sunday is an example of a meal plan if you are
not training at all (rest day)
[ If you are working out in the afternoon and not the in morning, try having a breakfast which is high in
fats and low in carbohydrates.
how to flavour your food

l Masterfoods wholegrain mustard l Mild taco spice seasoning (reduced salt)
l Masterfoods chilli flakes l Fountain no added sugar smart tomato sauce
l Masterfoods all-purpose spice l Fountain no added sugar smart barbecue sauce
l Masterfoods Moroccan spice seasoning l Fountain smart tomato chilli sauce
l 98% fat-free salsa
l macro pasta sauces (found in Woolworths
supermarkets)
Remember:
[ NO JUNK FOOD
[ EAT REGULARLY
[ PROTEIN AT EVERY MEAL
[ HIGHER CARBS AROUND WORKOUTS
coffee: pros & cons

Coffee stimulates adrenaline, which sends a message to your fat stores
to burn fat. When you drink coffee 20 minutes before a workout, it also
acts as an ergogenic aid, enabling you to train more intensely. The key is
to make it caffeinated and black, as milk reduces is fat-burning potential.
However, still try and limit this to 1 cup a day as too much coffee will start
to interfere with your body’s ability to regulate insulin — the fat storage
hormone.
I know how important coffee is to some and we do not want to tell
you NO COFFEE! However, we ask you to limit yourself to one coffee a
day, two at the absolute max! Caffeine has its benefits but must be taken
in moderation as too much can be harmful. We suggest long blacks with a
dash of almond milk! My favourite is an iced long black, no milk.

NUTRIENT TIMING
It’s important that you plan your meals based around your daily exercise and activity. This is vital
because we use foods to fuel our body. You should aim to have the majority of your day’s calories based
around your workout. The reason for this is to use these calories to fuel our exercise and aid recovery.
Keeping a healthy and balanced lifestyle is extremely important. Including all macronutrients as well as
micronutrients every day is vital for health and wellbeing. People often turn to low-carb, low-fat diets in
order to drop those last few kilos without knowing the damage they are doing to their bodies. Cutting
food groups is not the answer! However, knowing when and where to place certain macronutrients could
be where you are going wrong. As explained earlier (pages 1–7), I talk about macronutrients, the different
types and their importance. On the following pages, I will explain where these foods are best placed in
order for your body to use them to its full potential. This is what I call nutrient timing. And nutrient timing
could be the reason you cannot lose those last few kilos.
CARBOHYDRATES
As we have discussed, there are two types of carbohydrates: simple and complex.
Simple carbs are best placed before or straight after your workout (these include fruits, honey,
maltodextrin, dextrose). Simple carbs are digested quickly, making them readily available energy stores if
consumed pre-workout, or replenishing glycogen stores in your muscles post-workout.
Complex carbs are what we use to fuel our bodies for the duration of the day (sweet potato, brown rice,
basmati rice, quinoa, oats, etc.) Certain complex carbs have different carb contents (refer to the table
below). So the carb content of 100 g of oats is dramatically different to 100 g of pumpkin. Therefore it is
important to either have smaller amounts/portions or place them in your diet strategically.
COMPLEX CARB CARB CONTENT PER 100 G BEST TIME TO CONSUME

White Basmati Rice 77 g White rice digests very quickly, replenishing glycogen
stores in your muscles. It is best used straight after a
workout and avoided throughout the day. (White rice is
gluten-free)
Brown Rice 77 g Brown rice has a slower digestion rate than white rice.
Therefore it can be best used before you train or through-
out the day. (Brown rice and sweet potato are gluten-free.)
Quinoa 67 g Quinoa is a slower digesting carb source which is high

in fibre and can be used throughout the day. (Quinoa is
gluten-free.)
80 g (equivalent to 10 rice Brown rice has a slower digestion and is best used before
Original thick rice cakes
cakes) you train or throughout the day. (Most brown rice cakes are
(100% brown rice) gluten-free.)
Wholegrain Rolled Oats 55 g Oats and rye bread are quite high in carbs and are best had
Rye Bread 48 g pre- or post-workout and should be avoided throughout
the day. (Rye bread and oats contain gluten.)
Sweet potato (baked) 20 g carbs Sweet potato and pumpkin are a lower carb source and are
Pumpkin (cooked) 6.5 g carbs best used throughout the day. (Sweet potato and pumpkin
are gluten-free.)
Notes: Measurements are raw and uncooked and grams are approximate and could vary depending on brand.

PROTEINS
In order to maximise muscle growth, it is important to incorporate protein into every meal. However,
not every protein source is equal. As shown in the table below, 100 g of eggwhites contain a lot less
protein than 100 g chicken breast, therefore you would require a larger amount. Certain sources of
protein are best used at specific times of the day and some protein sources are leaner, higher in fat, etc.
Therefore, it is important to understand the differences and strategically place them in your day and
around your workouts.
PROTEIN PROTEIN CONTENT PER 100 G BEST TIME TO CONSUME
Chicken 23 g Chicken is an extremely lean meat and is low in fats,

therefore it is best used closest to workouts.
Salmon (cooked) 22 g Salmon is a very fatty fish. Avoid eating it after your
workout because the extra fat will slow the absorption of
protein and carbohydrate and hinder recovery.
Turkey (99% fat-free) 22 g Turkey is a very lean meat and is one of the best choices
for a protein source. Try to use 99% lean ground turkey or
turkey breast.
21 g Red meat is great for muscle growth. Because it isn’t as

Extra lean beef (grass
lean as some other meats and still contains fats, it is a great
fed, cooked) option to have in the evening.
White fish 19 g White fish is extremely lean and is great to be consumed

any time of the day.
Eggwhites (raw) 11 g Eggwhites are fine to consume any time of day. (You can’t
go past a good eggwhite omelette for breakfast!)
Protein powder 80 g (Equivalent to 2.5 serves) Protein powders are great for changing things up and
(generic) (1 serve = 32 g) adding some flavour to your diet — you can really get
creative with it! 1–2 serves of protein powder a day (max).
Also available are vegan-friendly/dairy-free/gluten-free
protein powder options.)

FATS
HIGH FAT BREAKFASTS — WHY?
A breakfast high in fats and low in carbohydrates will stimulate fat burning. When we consume
carbohydrates in the morning it spikes both our insulin and blood glucose levels. This reduces fat
burning for the rest of the day. Studies have shown that too many carbohydrates in the morning can
hold body fat around the mid-section. Having fats and protein for breakfast, without carbohydrates, will
keep your body’s growth hormone levels elevated, which will in turn increase the body’s ability to burn
fat. Please note this is only if you are not exercising in the morning. If you are exercising in the morning,
carbohydrates are vital post-workout!
OPTIONS
[ 100 g lean salmon with asparagus and 1 serving almonds plus 2 fish/krill oils
[ 120 g extra lean steak with brocollini and ½ avocado plus 2 fish/krill oils
[ 4 egg omelette (1 whole egg, 3 eggwhites), plus spinach, tomato, mushrooms and ½ avocado
[ 100 g extra lean beef mince with 1 tablespoon almond butter and 1 cup celery
[ Protein chia pudding (2 x tablespoon chia seeds, I serve low-carb protein, 1 cup water, 1 teaspoon
cinnamon and 1 tablespoon almond butter or peanut butter) leave to soak for 2–3 hours or overnight.
[ 100 g beef mince with 30 g macadamias and 100 g asparagus
FAT FAT CONTENT PER 20 G BEST TIME TO CONSUME
Coconut oil 20 g Fats are best consumed away

from your workouts because
Olive oil 20 g fats are slow absorbing and
can delay the absorption of
Macadamia oil 15 g protein and carbohydrates.
Almond butter 12 g
Peanut butter, natural 10 g
Mixed raw nuts 11 g
Almonds 10 g
Macadamia nuts 15 g
Pumpkin seeds 10 g
Cashews 9g
Chia seeds 6g
Avocado 3g

WEEKLY MENU PLAN
MONDAY
MEAL 1 (BEFORE EXERCISE) 5.30AM
1 banana (optional) and greens superfood formula + Acetyl L-Carnitine
MEAL 2 (POST-WORKOUT) 7.30AM

½ cup oats
1 serve WPI protein powder (optional)
½ cup blueberries
½ cup (or less) unsweetened almond/rice milk or water
MEAL 3 (MID-MORNING SNACK) 10.30AM

95 g tin of tuna (lemon and cracked pepper) on 2 x original thick 100% brown rice cakes (sun rice)
OR
1 handful trail mix nuts (raw) and 100 g protein (fat-free turkey or chicken)
MEAL 4 (LUNCH) 1.30PM

½ cup brown rice with 120 g cooked chicken breast/mince with a big green salad
(unlimited amount) and 50 g/1 tablespoon low-fat cottage cheese
MEAL 5 (MID-AFTERNOON SNACK) 4.30PM

Protein smoothie: 1 serve of OxyWhey protein powder, ice, spinach,
cucumber (unlimited greens), 1 kiwi fruit and water
OR
100 g 99% fat-free turkey or chicken with ½ tablespoon natural peanut butter and 2 stalks of celery
MEAL 6 (DINNER) 7.30PM

120 g lean beef cooked in 1 tablespoon coconut oil and ½ cup quinoa
or sweet potato and green vegetables (unlimited)
MEAL 7 (ONLY IF NEEDED) NO LATER THAN 9.00PM

1 handful almonds
OR
100 g non-fat Greek yoghurt/low-fat cottage cheese + 20 g natural nut butter
OR
Dairy-free option: 80 g coconut yoghurt with ¼–½ scoop of protein powder

WEEKLY MENU PLAN
TUESDAY

WPI protein shake +
1 piece rye toast
2 poached eggs
1 cup spinach and tomato

95 g tin of tuna with ½ cup of brown rice and greens
OR
½ tablespoon natural peanut/almond butter, 2 stalks of celery + 1 boiled egg
OR
2 x lean kangaroo sausages with 80 g sweet potato + 80 g broccoli

2 mountain rye wrap with 120 g cooked chicken, salad and
50 g/1 tablespoon hummus or low-fat cottage cheese

2 x 100% brown rice cakes with 100 g turkey/
95 g tin of tuna (lemon and black pepper)
OR
100 g lean chicken rissoles + 1 handful almonds

120 g grilled (mackerel) fish with 2+ cups green vegetables or salad (unlimited) and ½ avocado
MEAL 7 (IF NEEDED) NO LATER THAN 9.00PM

1 handful raw nuts
OR
OR

WEEKLY MENU PLAN
WEDNESDAY

Smoothie: ½ cup oats, 1 tablespoon chai seeds,
10 goji berries, 1 serve of WPI protein powder, ½ cup berries,
ice and water/200 ml unsweetened almond milk

2 x 100% brown rice cakes with ¼ avocado and tomato and 95 g tin of tuna/100 g turkey breast
OR
1 ½ extra lean beef rissoles + ½ cup sweet potato

120 g chicken breast/mince (seasoned in salt-reduced taco spice) with salad and
½ cup brown rice (add lemon juice and 1 tablespoon balsamic vinegar dressing)

100 g Greek yoghurt with 1 tablespoon peanut butter or almond butter
OR
120 g lean kangaroo sausages with mixed salad and 10 almonds

100 g cooked lean lamb/beef in 1 tablespoon macadamia oil
with unlimited vegetables or salad

1 handfulraw nuts
OR
OR
OR
1 lean beef sausage/rissole

WEEKLY MENU PLAN
THURSDAY

WPI protein shake +
4 eggwhites, cooked as an omelette with vegies (spinach, tomato, onion, mushroom)
with 1 piece rye toast

100 g shredded chicken + ½ cup brown rice and 80 g asparagus
OR
100 g turkey, 50 g hummus, ½ avocado and 100 g cucumber

Turkey wrap: 120 g turkey and green salad on wholemeal or mountain rye wrap
with 1 tablespoon low-fat cottage cheese/hummus for dressing
+ a side salad with 1 tablespoon balsamic vinegar

½ tablespoon natural peanut butter with 2 stalks of celery and
100 g protein (fat-free turkey or chicken)
OR
100 g lean turkey breast sausages + 2 cups green leafy salad

120 g chicken mince (seasoned with taco spice, onion and garlic) cooked with vegetables
(carrot, zucchini, mushrooms and spinach) with ¼ cup brown rice

1 handful raw nuts
OR
OR
OR

WEEKLY MENU PLAN
friDAY

Protein smoothie: 1 banana, ½ cup berries, ½ cup oats + 1 tablespoon non-fat Greek yoghurt,
1 tablespoon honey, 1 serve of WPI protein powder, ice and water

1 boiled egg + ½ cup quinoa
OR
2 x 100% brown rice cakes with a 95 g tin of tuna
(springwater or lemon and cracked pepper)
MEAL 4 (LUNCH IF OUT) 1.30PM

2 *tuna/chicken/salmon and avocado brown rice sushi rolls
OR
*Chicken salad no sauce no cheese (*Limit to once a week)

100 g chicken breast or turkey with 50 g sweet potato and 100 g asparagus
OR
OxyWhey protein shake

120 g grilled salmon with salad or
grilled vegetables (asparagus, carrot, broccoli, onion, beans)

1 handful raw nuts
OR
OR
OR

WEEKLY MENU PLAN
saturDAY
(Example of a day if you are training in the afternoon)
MEAL 1 (HIGH FAT PROTEIN BREAKFAST) 7.30AM

Choose from one of the following:
100 g lean salmon with asparagus and 1 serve of almonds plus 2 fish/krill oils
120 g extra lean steak with brocollini and ½ avocado plus 2 fish/krill oils
4 egg omelette (1 whole egg, 3 eggwhites), plus spinach, tomato, mushrooms and ½ avocado
100 g extra lean beef mince with 1 tablespoon almond butter and 1 cup celery
Protein chia pudding (2 x tablespoon chia seeds, I serve of low-carb protein, 1 cup water, 1 teaspoon
100 g beef mince with 30 g macadamias and 100 g asparagus

100 g 99% fat free turkey mince, ½ cup sweet potato and 1 tablespoon peanut butter
OR
2 x original thick 100% brown rice cakes (sun rice) with 100 g sliced lean beef and ¼ avocado

¾ cup pumpkin with 1 x 95 g tin of tuna (springwater or lemon and cracked pepper),
1 tablespoon hummus with unlimited salad

100 g chicken, ½ cup brown rice and 2 cups green salad (with lemon juice and balsamic as dressing)
(BEFORE EXERCISE) 4.30PM

1 banana (optional) + Acetyl L-Carnitine
(POST WORKOUT)
WPI protein powder + ½ cup blueberries or ½ cup pineapple

120 g chicken cooked in 1 tablespoon coconut oil,
½ cup quinoa and 2+ cups vegetables

1 handful raw nuts
OR
OR
OR

WEEKLY MENU PLAN
sunDAY
(Example of a day when you do not train (rest day)
MEAL 1 (HIGH FAT PROTEIN BREAKFAST) 7.30AM

Evolve Green Machine (first thing in the morning)
Choose from one of the following:
100 g lean salmon with asparagus and a serving of almonds plus 2 fish/krill oils
120 g extra lean steak with brocollini and ½ avocado plus 2 fish/krill oils
4 egg omelette (1 whole egg, 3 eggwhites), plus spinach, tomato, mushrooms and ½ avocado
100 g extra lean beef mince with 1 tablespoon almond butter and 1 cup celery
Protein chia pudding (2 x tbsp. of chia seeds, I serve of low-carb protein, 1 cup water, 1 teaspoon
100 g beef mince with 30 g macadamias and 100 g asparagus

Protein smoothie: ¼ cup oats, 1 serve of OxyWhey protein powder (vanilla),
10 goji berries, ½ cup frozen mixed berries,
1 teaspoon cinnamon, ice and water

120 g 99% fat-free sliced turkey, 2 cups green salad, ½ cup brown rice with
50 g low-fat cottage cheese

100 g cooked extra lean beef, ½ avocado and 100 g asparagus

100 g salmon, 100 g pumpkin, 2+ cups green salad, 40 g low-fat feta/goat’s cheese

1 handful raw nuts
OR
OR
OR
Note: If you do shift work and are working night shift, eating through the night is fine just make sure you are
eating roughly every three hours. This meal plan is just a guide set out for the average day.

CONVERSIONS
TABLESPOONS OVEN TEMPERATURES
1 tablespoon = 20 ml 160°C = 315°F
2 tablespoons = 40 ml 180°C = 350°F
3 tablespoons = 60 ml [¼ cup] 200°C = 400°F
4 tablespoons = 80 ml [ 1/3 cup] 220°C = 450°F
LIQUID LENGTH
20 ml = ½ fl oz 5 mm = ¼ inch
30 ml = 1 fl oz 1 cm = ½ inch
40 ml = 1¼ fl oz 2 cm = ¾ inch
55 ml = 1¾ fl oz 2.5 cm = 1 inch
60 ml = 2 fl oz [¼ cup] 5 cm = 2 inches
70 ml = 2¼ fl oz 10 cm = 4 inches
80 ml = 2½ fl oz [ 1/3 cup] 15 cm = 6 inches
90 ml = 3 fl oz 20 cm = 8 inches
100 ml = 3½ fl oz 25 cm = 10 inches
125 ml = 4 fl oz [½ cup] 30 cm = 12 inches
150 ml = 5 fl oz
170 ml = 51/2 fl oz [²/3 cup]
185 ml = 6 fl oz [¾ cup] INGREDIENTS/EQUIPMENT
200 ml = 7 fl oz Bicarbonate of soda = baking soda
250 ml = 9 fl oz [1 cup] Bok choy = pak choy
500 ml = 17 fl oz [2 cups] Capsicum = pepper
750 ml = 26 fl oz [3 cups] Coriander = cilantro
1 litre = 35 fl oz [4 cups] Cornflour = cornstarch
2 litres = 70 fl oz [8 cups] Cos lettuce = romaine lettuce
Eggplant = aubergine
Flat-leaf parsley = Italian parsley
WEIGHT Gherkins = pickles
5 g = 1/8 oz Lebanese cucumber = short cucumber
10 g = ¼ oz Loaf tin = bar tin
15 g = ½ oz Minced meat = ground meat
20 g = ¾ oz Muesli = granola
25/30 g = 1 oz Plain flour = all-purpose flour
40 g = 1½ oz Prawns = shrimp
50 g = 1¾ oz Pumpkin = winter squash
60 g = 2¼ oz Rocket = arugula
70 g = 2½ oz Rolled oats = porridge oats
80 g = 2¾ oz Roma tomatoes = plum tomatoes
90 g = 3¼ oz Semi-dried tomatoes = sun-blushed tomatoes
100 g = 3½ oz Silverbeet = Swiss chard
125 g = 4½ oz Snow peas = mangetout
150 g = 5½ oz Spring onions = scallions
185 g = 6½ oz Sultanas = golden raisins
200 g = 7 oz Tea towel = dish towel
250 g = 9 oz Telegraph cucumber = long cucumber
500 g = 1 lb 2 oz Tomato passata = puréed tomatoes
750 g = 1 lb 10 oz Tomato paste = concentrated purée
1 kg = 2 lb 4 oz Tomato sauce = ketchup
2 kg = 4 lb 8 oz Zucchini = courgette

SHOPPING LIST — PRINT OUT AND TAKE WITH YOU
FRESH PRODUCE PANTRY MEAT, FISH & DAIRY

r Apples r Almonds r Beef (lean)
r Apricots r Apple cider vinegar r Chicken breast fillets (skinless)
r Asparagus r Barley r Kangaroo
r Avocado r Beans r Pork
r Bananas r Balsamic vinegar r 97% fat-free turkey breast
r Bean sprouts r Black rice (skinless)
r Beetroot r Brownrice r Veal
r Berries r Buckwheat r Fish (White, salmon, tuna)
r Broccoli r Chia seeds r Seafood
r Brussels sprouts r Coconut oil r Low-fat cottage cheese
r Cabbage r Fish oils r Non-fat Greek yoghurt
r Capsicum r Flaxseed r Almond milk
r Carrots r Green tea r Tempeh
r Cauliflower r Hemp seeds r Tofu
r Celery r Herbs
r Cherries r Krill oils
r Cucumber r Legumes
r Eggplant r Lentils
r Fennel r Macadamia oil
r Garlic r Maize
r Ginger r Mineral water
r Kale r Olive oil
r Kiwi fruit r Organic nut butters
r Leafy greens r Organic oats
r Leeks r Protein powder
r Lemons r Quinoa
r Limes r Salmon (tinned)
r Mango r Spices: Moroccan, Paprika,
r Mushrooms Taco seasoning (reduced-salt),
r Onion Curry powder, Cayenne,
r Oranges Cinnamon
r Papaya r Spirulina
r Peas r Sweet potato
r Pineapple r Tuna (tinned)
r Pink grapefruit r Wholemeal/Rye bread
r Pumpkin r Yams
r Pomegranate
r Spinach
r Tomato
r Zucchini
Bodies by Rachel - Useful info
FOOD LABELS
The Australian Guide to Healthy Eating recommends you learn a few simple label-reading tips to
help you make a healthy alternative when it comes to food and beverages.
www.eatforhealth.gov.au/eating-well/how-understand-food-labels
CALORIE CALCULATOR
If you are unaware or unsure of how many calories you should be consuming daily go to :
www.freedieting.com/tools/calorie_calculator.htm to the Calorie Calculator which will
calculate your daily calorie needs.
MY FITNESS PAL APP

My Fitness Pal is an app which helps you track the nutritional value of the foods you are
consuming daily. You put in your details and goals and it sets you the recommended calories,
macro and micronutrients you should be having. You can download the free My Fitness Pal app
through the Apple App store.
SUPPLEMENTS, PROTEIN POWDERS, BARS

All the products I recommend in this guide are available from the online stores below. You may also
find some products in your local Australian Sports Nutrition store, as well as some chemists.
www.australiansportsnutrition.com.au
www.iherb.com
MY RECOMMENDATIONS:
[ Cordyceps capsules (Paradise brand is best — order from iherb.com as it’s in its raw state)
[ Camu Camu capsules (Paradise brand is best)
[ Green superfood supplement
[ “Bodies by Rachel” Stack (Shop at ASN and receive a 10% discount)
FOLLOW ME ON:
FACEBOOK: BODIESBYRACHEL YOUTUBE: RACHEL DILLON WBFF PRO
INSTAGRAM: RACHELDILLONWBFFPRO EMAIL: BODIESBYRACHEL@GMAIL.COM
SNAPCHAT: BODIES BY RACHEL
FOR MORE INFO GO TO: WWW.BODIESBYRACHEL.COM.AU


Bodies by Rachel Nutrition Guide PDF

Transféré par

Informations du document

Titre original

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Bodies by Rachel Nutrition Guide PDF

Transféré par

Droits d'auteur :

Formats disponibles

bodiesbyrachel

My goal is to help you understand enough about nutrition in order to live

I hope we can achieve some incredible results together!

Let’s start the journey!

2 [ bodies by rachel NUTRITION GUIDE

3 [ bodies by rachel NUTRITION GUIDE

CARBOHYDRATE PROVIDES 4 calories per gram [unsure

between eating 1200 calories worth of chocolate compared to 1200 calories

4 [ bodies by rachel NUTRITION GUIDE

Carbohydrates are also needed for:

COMPLEX CARBOHYDRATE SOURCES SIMPLE CARBOHUDRATE SOURCES

5 [ bodies by rachel NUTRITION GUIDE

PROTEINS ARE NEEDED FOR:

6 [ bodies by rachel NUTRITION GUIDE

AVOID BAD FATS

CONSUME HEALTHY FATS

HEALTHY FAT SOURCES

7 [ bodies by rachel NUTRITION GUIDE

8 [ bodies by rachel NUTRITION GUIDE

9 [ bodies by rachel NUTRITION GUIDE

Example of how to “eat out”:

LUNCH AND DINNER

10 [ bodies by rachel NUTRITION GUIDE

Sugary foods Chromium Broccoli, grapes, cheese and chicken

Carbon Fresh fruits

Sulphur Cranberries, horseradish, cabbage and cauliflower

Tryptophan Cheese, raisins, sweet potatoes and spinach

Salty foods Chloride Fatty fish and goat’s milk

Silicon Cashews and nut seeds

11 [ bodies by rachel NUTRITION GUIDE

How to manage Sugar Cravings

8 12 [ bodies by rachel NUTRITION GUIDE

Tips for calorie reduction when consuming alcohol

13 [ bodies by rachel NUTRITION GUIDE

WAYS TO BEAT THE BLOAT

14 [ bodies by rachel NUTRITION GUIDE

15 [ bodies by rachel NUTRITION GUIDE

9. Medicinal Mushrooms (Cordyceps, maitake, shiitake, etc.) Cordyceps are another

16 [ bodies by rachel NUTRITION GUIDE

ACETYL L-CARNITINE [ RECOMMENDED: EHP LABS ALC ]

L-GLUTAMINE [ RECOMMENDED: EHP LABS L-GLUTAMINE ]

WHEY PROTEIN ISOLATE (WPI) [ RECOMMENDED ]

BCAAs [ RECOMMENDED: EHP LABS BEYOND BCAAS ]

GREENS SUPERFOOD FORMULA [ RECOMMENDED ]

17 [ bodies by rachel NUTRITION GUIDE

FISH/KRILL OILS [ OPTIONAL ]

GREEN TEA [ OPTIONAL ]

LEAN PROTEIN BLEND [ OPTIONAL: EHP LABS OXYWHEY ]

Bodies by Rachel Perfect Pre-workout

18 [ bodies by rachel NUTRITION GUIDE

The importance of consuming water

19 [ bodies by rachel NUTRITION GUIDE

20 [ bodies by rachel NUTRITION GUIDE

how to flavour your food

coffee: pros & cons

21 [ bodies by rachel NUTRITION GUIDE

COMPLEX CARB CARB CONTENT PER 100 G BEST TIME TO CONSUME

Quinoa 67 g Quinoa is a slower digesting carb source which is high

22 [ bodies by rachel NUTRITION GUIDE

PROTEIN PROTEIN CONTENT PER 100 G BEST TIME TO CONSUME

Chicken 23 g Chicken is an extremely lean meat and is low in fats,

21 g Red meat is great for muscle growth. Because it isn’t as

White fish 19 g White fish is extremely lean and is great to be consumed