Healthy Eating Plan

Eating healthy requires planning!

If you're feeling like you're diet is out of sync and is in need of a reboot - this blog may help. We recommend trying these delicious and nutritious recipes for three weeks. Experts say that it takes 21 days to create a habit. Three weeks is also a good amount of time to actually see some results. Results are key, once you notice improvements, things become easier. Remember "Eating Healthy Requires Planning" so plan ahead and do your food shop prior to beginning.

Challenge yourself to three weeks of clean eating!

First thing in the morning try swapping coffee with warm water and lemon, or warm water with Apple Cider Vinegar. Make sure you’re only doing a shot and not swirling it around your mouth as it can erode the enamel of your teeth. Followed by a delicious alternative to coffee in a Soy Chai Tea or Almond Milk Hot Chocolate with Raw Cacao Powder and a little hint of organic honey. 

If you LOVE coffee or tea, then that's ok just try alkalising your body first with lemon or vinegar - it's great at giving your metabolism a kick start.

 

BREAKFAST

Super Boost Smoothie

1 Frozen Banana

1 cup of Frozen Berries

Handful of Raw Almonds

1 tsp Chia Seeds

1 tsp of Flaxseeds

1 – 1.5 cups of milk of your choice (preferably organic)

1 Sachet of Vida Glow

Blend and Enjoy

 

Delicious Oats

Half a cup of Quick Oats

1 cup of Almond Milk/Soy Milk

1 tsp of Chia Seeds

1 tsp of Flaxseeds

Combine all and leave in an airtight container overnight in the fridge.

Top with banana and some fresh berries, and stir in a sachet of Vida Glow in the morning.

 

Vida Chia Pudding 

1/3 cup of Chia Seeds

2 cups of Coconut Milk/Almond Milk/Soy Milk

½ tsp Vanilla Extract not essence

1 sachet of Vida Glow

 

Green Power Smoothie

1 cup of Baby Spinach

½ Avocado

1 Frozen Banana

½ Papaya

1 cup Coconut Water

1 Sachet of Vida Glow

 

Pure Green Smoothie

½ cup trimmed and chopped kale leaves

1 Lebanese cucumber, chopped

½ cup of baby spinach leaves

1/2 banana

1.5 cups of green apple juice

2 teaspoons lemon juice

1 sachet of Vida Glow

 

Love Smoothie

½ cup almonds, soaked overnight

2 cups trimmed and chopped silver beet

2 cups of chilled coconut water

1 cup frozen chopped mango

1 tablespoon of honey

1 sachet of Vida Glow

 

Berry Crush Smoothie

2 cups trimmed and chopped kale leaves

2 cups of chilled coconut water

½ cup cup frozen raspberries

½ banana

1 teaspoon chia seeds1 tsp honey

1 sachet of Vida Glow

 

LUNCH or DINNER

Veggie Stubs

4 x Cos Lettuce Leaves

Add what you would like to a wrap – use the leaves as your bread instead!

Examples: cucumber, avocado, carrot, hummus, tofu, turkey breast, tuna….

 

Brown Rice and Pumpkin Salad

This recipe serves 4 – so it’s great to save for the next day!

500g Pumpkin (oven roasted with a drizzle of olive oil)

3 cups of cooked brown rice

Big handful of Baby Spinach Leaves

½ cup parsley

½ cup pepitas

1 cup Macadamia nuts

Pink Himalayan Salt & Pepper to season

 

Pomegranate & Quinoa Salad

Serves 6

500g Pumpkin (oven roasted with a drizzle of olive oil)

1 tsp Olive Oil

2 cups Quinoa (add 4 cups of water and boil for 10 minutes)

Big handful of Baby Spinach Leaves

½ cup of feta

¼ cup of Pomegranate seeds

Squeeze of Lemon

 

Sweet Potato Frittata 

2 medium Sweet Potato (Peel and Die – Oven bake for 40 mins)

1 whole Broccoli (cut)

2 cups Baby Spinach

10 Organic Free Range Eggs

2 tsp Peptias

* Combine and Bake on 180 degrees for 45 – 50 mins

 

Zucchini Fritters

Grate 6 Zucchinis

1 cups of Peas

1 cup of corns (from a cob or snap frozen)

1 Brown Onion

4 Organic Free Range Eggs

1 tbs Wholemeal Flour

* Combine the mix

   Heat pan with a generous amount of olive oil, add a scoop of the mixture and semi flatten, fry each side for approx. 3 minutes – cook as if they’re pancakes.

Serve with this delicious dip:

1 avocado

Handful of spinach leaves

Fetta

Small handful of Almonds

Good squeeze of lemon

Salt and pepper

*Combine and blend

 

Prawn, Chicken, or Beef  Stirfry

Ingredients

  • 2 garlic cloves
  • 1tsbp sesame oil
  • 1 tsbp tamari
  • 1 red chilli, finely sliced
  • Juice 1 lime
  • 2 zucchinis, skin left on
  • 1 capsicum, finely slices
  • 2 spring onions, finely sliced
  • 300g of tiger prawns, or chicken, or beef (organic)
  • 1 organic egg, whisked
  • 1 tsbp fish sauce
  • Lime wedges to serve
  • 3 tsbp of cashews, crushed

Method

  1. In a large pan or wok on medium heat, add garlic, sesame oil, tamari, chilli and lime juice. Stir frequently until simmering.
  2. Add the capsicum and spring onions and cook for 5 minutes or until tender.
  3. To make zucchini pasta: leave the skin on, using a vegetable spiral (veggetti) make noodle-like shapes. You can always just cut slice them finely, long ways.
  4. Add prawn, chicken or beef, whisked egg and fish sauce to the wok and continue to cook for another 3 minutes, stirring continuously. Check sauce and add extra oil or tamari if needed.
  5. Stir through the cashews, and then turn heat off. Serve with lime wedges!
  6. Enjoy!

DESSERTS

Raw Chocolate Brownies

This treat is delicious, and other than dessert I also eat them as a 3pm snack J

Ingredients

  • 2 cups of pitted dates (soaked in warm water for 20 minutes prior)
  • 1 cup almond meal
  • 1 cup chopped walnuts
  • 2 tbsp of melted coconut oil, melted
  • ½ cup of raw cacao powder
  • ¼ cup raw cacao nibs
  • 2 tbsp organic desiccated coconut

Method

  1. Place dates, almond meal, walnuts, coconut oil and cacao powder in a blender or food processor (you can always whizz the walnuts only and mix the mixture with your hands until well combine, it’s messy but fun). The mixture should be crumbly, but not too dry, so add another teaspoon of coconut oil if needed. Now stir the cacao nibs, don’t blend them – the goal is to keep them crunchy.
  2. Spoon the mixture into a brownie tin, press down firmly and top with desiccated coconut. Place in the fridge for 2 hours to set.
  3. Cut and store in an airtight container in the fridge.
  4. Enjoy with tea and Vida Glow!

Healthy Vida Glow Ice Cream

  • I use the Nutri – Bullet to blend all the ingredients, any blender will do.

Blend

  • 2 Frozen Banana’s
  • 1 tbsp Cinnamon
  • ½ cup Soy Milk
  • 2 tbsp Almond Butter or Peanut Butter
  • 1 sachet of Vida Glow

Eat right away or freeze for later!

Dark Chocolate Berries

  • Melt Dark Organic Chocolate
  • Dip your favourite berries or cherries in and Enjoy!

It's a good idea to buy a food and exercise diary to write down your goals, post pictures and create a “Vision Board”. Tell your friends and family that you’re embarking on a healthy plan; this helps them support you and also gives you accountability. With exercise, you can start small – even walking counts. A Fit Bit is a great idea to track your steps, aim for 10,000 a day. Pen (not pencil) in the classes you’re attending, and try something new.

Good Luck!

Recent Blogs

Marine Collagen and Ex...

Marine collagen is one of the best supplements to incorporate into your diet. The benefits range from reducing the signs of wrinkles, improving nail and hair growth, assisting in healing...

Exercise for the Body ...

Exercise plays such a vital role in our lives and helps us in staying physically and mentally fit. Most people look at it as just something people do to prevent excess...

The Importance of Exer...

When we hear the word exercise, most of us automatically think of weight loss and/or building muscles. Exercise has effects on the body beyond what meets the eye.   Benefits...