Nutrition and Wellbeing Class - Recipe Booklet

Move. Learn. Cook. Eat. Thrive Nutrition and Wellbeing Recipe Booklet

Introduction

Sauce by The Langham, in partnership with Chuan Body + Soul and nutritionist Matt Gardner has created a cookery class centered on the principles of health, wellbeing and sustainable weight loss.We hope that after you have completed this session you will have mastered the key fundamentals to start cooking with your health and nutritional requirements front of mind. This informative booklet, written by Matt Gardner, aims to cut through the overwhelming amount of information available and introduce you to a few key pillars when it comes to eating to support cardiovascular health, weight loss, maintaining muscle as you age and gut health. Matt has also included some quick and easy smoothie and snack recipes and given you some things to think about around plant based eating. Please note: Food is not medicine, food should work with medicine. Therefore the information in this guide should not be viewed as medical advice. Always speak with your GP first if you have any concerns regarding your overall health.

Eating to support cardiovascular health

By replacing saturated fat with poly-unsaturated fat, monounsaturated fat and carbohydrates from wholegrain sources in your diet, scientific evidence has shown this significantly reduces the risk of cardiovascular disease.

These types of fat can be found in the following commonly consumed foods:

• Saturated fat is found in butter, coconut oil, beef, pork, lamb and cheese. • Polyunsaturated is found in oily fish e.g. salmon, sardines, mackerel, and anchovies. • Monounsaturated fat is found in extra virgin olive oil, olive oil, nuts and seeds. • Wholegrain carbohydrates are found in oats, bread, pasta, couscous, various beans, chickpeas, lentils, as well as a variety of vegetables that grow above the ground and fruits. Research does not recommend you cut out foods containing saturated fat entirely from your diet. Instead, just bring your intake of saturated fat to around 10% of overall energy intake and replace it with the above in order to reduce the risk of cardiovascular disease.

Eating to support weight loss

When it comes to weight loss the master regulator is a calorie deficit. The principle is simply the action of consuming fewer calories than you expend. It is very easy to speak about a calorie deficit, but it is hard to actually achieve one. One of the main challenges is that, we eat food not calories, therefore understanding our food environment is a great first step toward managing our calorie intake.

Firstly, record your food in a food diary for three days (x 2 weekdays and x 1 weekend day.)

We can now break things down into the three T’s and reflect on the following:

• Total - amount of food eaten each day • Type - the type of foods and beverages eaten and drunk each day • Timing - the time between the first mouthful of food and the last mouthful each day

Ask yourself the following questions:

1.

Do you typically eat three main meals a day?

2.

Do you typically snack little and often throughout the day so that you end up consuming four-five smaller meals? In terms of overall calories, which is your largest meal of the day? How many additional calories come from beverages like alcohol, sweetened fizzy drinks (coke), specialty coffees (mocha etc) typically?

3. 4.

5.

Is there a difference between your typical weekdays and weekend day?

TOTAL

• If you are maintaining a stable weight generally, you are eating a similar amount of calories to the amount you are burning. If you are gradually putting on weight over a meaningful amount of time (eight weeks), you are in a calorie surplus, which means you are eating more calories than you are expending. A simple way of achieving a calorie deficit would be to focus on eating only three main meals a day. Each meal should contain each of the following components: protein, fat, veggies and starch. It is recommended you always include some protein, veggies and fat on your plate at each main meal. Add an additional portion of fruit and starch / grains on exercise days at breakfast and lunch. Stick to 1 portion of fruit and 1 portion of starch / grains on non-exercise days at either breakfast or lunch. • Protein - chicken 120g / turkey mince 125g / beef mince 5% 150g / salmon 125g / prawns 200g / 2 large eggs / 290g of 0% greek yoghurt • Fat - 2 tsp of butter / 1/2 avocado / 15g of cheese / 8-10 raw unsalted nuts / 1 tbsp of extra virgin olive oil • Veggies - broccoli / spinach / kale / beetroot / tomatoes / mixed salad leaves • Fruits - 1 banana / 1/2 cup of mixed berries / 2 plums / 2 kiwi fruits / 1 apple / 15 grapes • Starches / Grains - 1 large sweet potato / 1 wholemeal wrap / 1 medium piece of sourdough bread / 1 cup of beans, chickpeas, lentils / 50g of oats / 1/2 cup of couscous • Below is a list of foods you may like to include. Each example refers to one portion:

TYPE

Another way to manage the total amount of calories you consume is to limit certain types of foods that are calorie dense. For example, foods that are high in fat, sugar or both. Try to consume less than two portions a week of any of the below for the next eight weeks: Pies / cookies / biscuits / cake / doughnuts / pastries / cream / ice creams / sweets / chocolate / fast food / fried meats / deep fried wedges / fried fish / pepperoni / salami / onion rings / hash browns / sausages / crisps / hot chocolate / specialty coffee (mocha) / fizzy drinks / energy drinks / full sugar cordial.

TIMING

Finally, look back at your food diary and understand the time frame between your first mouthful of food and your last mouthful of food:

Over the next eight weeks try to shorten your ‘eating window.’ For example instead of eating breakfast between 7am - 9am try eating it between 10am- 12pm. Instead of eating dinner between 7pm - 9pm try eating it between 5pm - 7pm. Avoid consuming any additional foods or beverages after your last main meal.

Eating to maintain muscle as you age

It is important to pair the nutrition principles in this section with an appropriate training stimulus in order to maximise results. Perform three resistance training sessions per week mixing ‘heavy’ and ‘light loads.’ If you need advice designing a training program, or you think you need a personal trainer at this time, please speak with the fitness staff in Chuan Body + Soul.

Now, please find your weight in kilograms by measuring yourself first thing in the morning before food and fluids.

1.

Ingest 1.2 grams of protein a day, per kilogram of body weight. Evenly distribute meals into ‘protein boluses’ of around 0.4 grams per kilogram of bodyweight a day.

2.

3.

Consume protein within 2-3 hours before bed.

Let’s take a female who weighs 65 kg and estimate her protein intake for the day. • 65 x 1.2 = 78 So the target for this individual is roughly 78-80g of protein a day. Now let’s calculate how much this female should ingest per meal: • 65 x 0.4 = 26 So the target amount of protein per meal for this individual to ingest is roughly 26g.

Two important things to consider:

1.

Is there a source of protein on your plate at each main meal? If you snack, is there a source of protein in your snack?

2.

Below is a list of foods and their calories per serving containing 30g of protein.

Foods (grams per serving)

Calories (per serving)

Prawns (200g)

131 kcal

Chicken (120g)

133 kcal

Tuna Steak (110g)

136 kcal

Fillet Steak (145g)

225 kcal

Salmon (125g)

248 kcal

Turkey Mince (125g)

135 kcal

Beef Mince 5% (100g)

168 kcal

Pork Mince 5% (150g)

180 kcal

Beef Mince 20% (165g)

411 kcal

Chorizo (120g)

564 kcal

Whey Protein (35g)

151 kcal

Medium Sized Eggs (5)

325 kcal

Greek Yoghurt (700g)

885 kcal

Greek Yoghurt 0% Fat (290g)

157 kcal

Baby Bell Cheese Light (5)

252 kcal

Tofu (260g)

261 kcal

Edamame Beans (205g)

408 kcal

Chickpeas (410g)

535 kcal

Almonds (115g)

695 kcal

Eating to support Gut Health

The large intestine is the primary location of bacterial colonisation in humans. The microbiota is the term used for different types of bacteria in the human gut. Broadly, the microbiota has a number of important roles: • Regulates the immune system • Regulates inflammation • Synthesises of vitamins and minerals • Influences mood and neurological process by interacting with the gut-brain Axis A range of fibrous foods is beneficial to the microbiota composition. It has been shown that in order to shift the composition of gut bacteria towards beneficial bacteria species, one should aim to consume around 30g-40g of fibre a day.

What does that look like in terms of ‘every day’ whole food sources:

• 150g of lentils • 125g of raspberries • 100g of banana • 60g of oats • 300g of sweet potato or squash Together = 40g of fibre

Roughly the list of foods above equates to 125g of carbohydrates in total and 500 kcal.

Other types of foods that feed bacteria in the gut are called prebiotic foods.Whole food sources of prebiotic foods are, asparagus, Jerusalem artichokes, onions, garlic, leeks, chicory, oats and soy.

Recipes & Resources

All of the recipes below contain protein powders by a company called Motion Nutrition. Motion Nutrition produce real food supplements and you can gain 10% off by using the code Matt10 . Their Blueberry, Peanut Butter and Chocolate Spice flavors are vegan and their Creamy Cacao and Whey Classic flavors areWhey based. All the recipes are suitable for post workout and you could also use them as quick and easy breakfast options on the go (if you make the muffins ahead of time). Please note a good blender is required.

The Ultimate Power Breakfast Smoothie

Ingredients:

250-300 ml of milk (almond, hazelnut, oat, semi skimmed cow’s milk)

• • • • •

1/2 cup of oats

1 serving of Motion Nutrition Protein Powder

1 tsp of coconut oil

1 tbsp of peanut butter

1/2 a banana

Nutella Protein Shake

Ingredients:

1 serving of chocolate protein powder (creamy cacao or chocolate spice)

• •

1/2 avocado

250ml of milk (almond, hazelnut milk, oat, semi skimmed cows milk)

1 handful of ice

Nutrition:

With almond milk and creamy cacao flavour: 287 kcal - 23g protein, 19g carbohydrates, 8g fibre, 14g fat

With semi skimmed cows milk and creamy cacao flavour: 352 kcal - 31g protein, 23g carbohydrates, 7g fibre, 16g fat

Peanut Butter and Banana Protein Smoothie

Ingredients:

• • • • •

1 banana

1 serving of protein powder (peanut butter) 1 cup of mixed frozen summer berries

1 tbsp of chia seeds

250-300ml of milk (almond, hazelnut, oat, semi skimmed cows milk)

Nutrition:

With peanut protein flavour and almond milk: 412 kcal - 23g protein, 66g carbohydrates, 12g fibre, 8g fat

Protein Ice Cream

Ingredients:

2 frozen bananas (peel and freeze overnight beforehand in a small bag)

• • • •

1 serving of protein powder (Blueberry Flavour)

1 handful of berries A squeeze of honey

A splash of your favourite milk

Nutrition:

With semi skimmed cows milk 437 kcal – 22g protein, 81g carbohydrates, 12g fibre, 5g fat

Method:

Be mindful when adding very hard frozen bananas straight to your blender.We recommend you place the bananas in first and add the rest of the ingredients and wait a few minutes for the bananas to ‘thaw.’ Then blend everything together. At this stage you can choose to change the consistency of the ice cream by adding more milk. Once you have reached desired consistency spoon into a container and leave in the freezer.

Fresh Blueberry Protein Breakfast Muffins

Ingredients:

Phase one

• • • • • • • •

4 ripe bananas

4 eggs

1/2 cup of almond flour

2 sachets of blueberry flavour protein powder

2 tbsp of coconut oil 1 tbsp of cinnamon 1 tsp of baking soda 1/2 tsp of allspice

Phase two

• • •

1 cup of shredded coconut

1/2 cup of hazelnuts 1/2 cup of raisins

Method:

1.

Line muffin tray and preheat the oven to 170C.

2.

Use a large bowl. Add bananas, eggs and mix together. Then add the rest of the ingredients together and mix well. Then mix in the second ingredients and spoon into muffin cases

3. 4.

Bake for 25 minutes.

Nutrition for two Muffins

400 kcal - 16g protein, 34g carbohydrates, 26g fat

Plant Based Diets

Most nutrients are abundantly available in plant based diets, but if you are avoiding all animal products it is important to pay attention to a few nutrients:

Calcium, omega 3 fatty acids, vitamin D, iodine, vitamin B12, iron, zinc and selenium.

Calcium - Please see the table below.

Omega 3 fatty acids - Omega 3 fatty acids are polyunsaturated fat, these are different to saturated fat and you can find plant based omega 3 fatty acids in walnuts, flax seeds, chia seeds, soya beans, hemp oil and flax oil. Vitamin D - It is not efficient to try and gain vitamin D from foods.We obtain vitamin D from sunlight in this country between April-September. Therefore, it is important to know your vitamin D level and speak to your GP about a winter supplementation protocol. Test and don’t guess.

Iodine - Found in sea vegetables. The general guidelines are to eat sea vegetables (for example seaweed or samphire) no more than once a week.

Vitamin B12 – If you have been following a plant based diet for more than 8-12 months it would be advisable to check vitamin B12 levels with your GP. Some breakfast cereals are fortified with B12, yeast extract, soya yoghurts and non-dairy milks contain some vitamin B12. You may need to supplement with vitamin B12 but again test and do not guess.

Iron - Please see the table below

Selenium – May be attained easily via a closed handful of Brazil nuts 3-4 times a week.

Protein - Consume a mixture of lentils, beans, chickpeas, seeds, nuts, nut butter. Please see the protein table. Generally the government recommends 0.8g per kilogram of bodyweight a day, however if you are exercising with us (meaning you are active) look to consume between 1.0-1.2 grams per kil0gram of bodyweight a day. That means find you weight in kilograms and x by 1 or 1.2. Look back at our table on protein rich sources. Think about adding a handful of nuts to a salad, a scoop of plant based protein powder to your smoothie, spread peanut butter or almond butter on wholemeal toast, add a cup of beans to a pasta dish.

Recommended daily iron intake •

19-50 yrs old males - 8.7mg a day 19-50 yrs old women – 14.8mg

• •

Men and women older than 50 – 8.5mg

Some food sources:

Meat (100 g)

Fish (100g)

Plant based (100g)

Fruit and Nuts and Seeds (100g)

Vegetables (100g)

Beef mince 2.7mg Lamb (leg) 1.8mg

Prawns 2mg Chickpeas 2mg

Figs 3.9mg

Broccoli 1mg

Tuna (canned) 1.0mg

Kidney Beans 2mg

Apricots 3.4mg Spinach 1.6mg

Sausage (pork) 1.1mg

Tofu (steamed) 1.5mg

Almonds 3mg

Butter beans 1.5mg Baked Beans 1.4mg

Brazil nuts 2.5mg

Hazelnuts 3.2mg Sesame seeds 10.4mg

Note: Fat rich foods are 9 calories per gram. Therefore 100g of sesame seeds = 900 kcal. Please remember that if you are trying to meet iron needs through nuts and seeds you will concurrently be ingesting a lot of calories per serving. You can test iron levels with the GP by having a blood test to look at ferritin levels in the blood.

Recommended daily Calcium intake • 19 yrs + 700mg

Some food sources: Dairy sources

Quantity

Amouth of calciummg

Milk

200ml

240mg 200mg 200mg

Cheese Yoghurt

30g

120g

Non Dairy sources

Quantity

Amouth of calcium in mg

Sardines (with bones) Pilchards (with bones)

1/2 tin (60g)

258mg 150mg

60g

Tinned Salmon Wholemeal Pitta

1/2 tin (52g)

47mg

2

100mg

Broccoli

85g 75g

34mg 56mg

Spring Greens

Calcium Fortified Cereal 30g

130-150mg

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