Food for thought

Alcohol_7466502

Limit your alcohol intake as much as possible.  Alcohol puts stress on the liver and kidneys.  It also can hinder your fat burning ability. Try to limit your alcohol to the weekends and drink it in small amounts.

Better choices of alcohol:

Red wine
White Wine
Pure spirits

latte vegetale alternativo

It is becoming very popular to not use diary milk in coffee or when making smoothies. Our top 3 alternatives to milk are:

1. Almond Milk
2. Soy milk
3. Rice milk

Coffee_49986084

Sculpt Sisters love a morning coffee

1. Improves energy and focus
2. Burns fat
3. Full of antioxidants
4. Protective effects on the liver
5. Makes us happy!

We drink one in the morning and one-pre workout! Avoid drinking too much coffee.

Herbal tea is a great non-caffeinated drink to have in the day or night.

1. Helps with digestion
2. Sleep
3. Immune system
4. Skin cleansing
5. Calming

Lovely to enjoy after dinner while relaxing at home!

Detox_Alternate_web_ready

When life gets hectic and your body is under pressure to perform your daily activities, a detoxification of the body has loads of benefits such as getting rid of any excess toxins in the blood. It has also been known to boost your energy, build a stronger immune system and even help with weight loss.

Alkaline foods are good for detoxifying the body. The general rule of thumb is to have 70% alkaline and 30% acidic.

Our favourite Detoxifying Alkaline foods:

Almond, Milk, Apple, Asparagus, Avocado, Banana, Berries, Broccoli, Carrot, Cauliflower, Celery, Coconut, Chia seeds, Chili, Cucumber, Eggplant, Garlic, Ginger, Grapes, Herbs, Himalayan salt, Kale, Lemon, Lentils, Lime, Lettuce, Onions, Parsley, Pumpkins, Quinoa, Soy beans, Spices, Spinach, Sweet potato, Tofu, Tomato.

Our favourite moderately acidic foods

Black beans, Brown rice, Chickpeas, Cocoa, Hemp protein powder, Kidney beans, Mango, Oats, Ocean Fish, Plums, Rice milk, Rice protein powder, Wholemeal bread, Wholemeal pasta, Wild Fish, Wild rice.

When we do our detoxes once in a while, it is a good time to limit highly acidic foods for about a week at a time. This will give your body the break it needs to go through a detox.

Things we limit or avoid on a detox break…

Alcohol, Artificial sweeteners, Beef, Black tea, Canned foods, Cheese, Chicken, Coffee, Dairy, Eggs, Fruit juice, Mushrooms, Nuts, Olives, Pork, Processed foods, Salted meats, Shellfish, Soy sauce, Vinegar.

Diet-and-lifestyle_103241299

The Sculpt Sisters Diet and Lifestyle Philosophy:

  1. Try and eliminate processed foods. Preparation of your own food should always be a priority.
  2. Eat lots of healthy vegetables full of antioxidants
  3. Eliminate processed sugar by introducing fruit into your daily schedule.
  4. Drink lots of water to stay hydrated.
  5. Eat healthy fats, and avoid bad fats.
  6. Keep your body moving daily. Do some form of workout or activity every day.
  7. Ensure you get enough rest and sleep.  A healthy body is a healthy mind.
Favourite-protein_87905460
Nuts-table

Sculpt Sisters favourite protein sources

Meat
Beef, Lamb, Chicken , Turkey, Pork

Fish
Tuna, Salmon , Barramundi

Diary
Greek Yoghurt, Cottage cheese , Eggs, Milk

Nuts
*See table

Sculpt Sisters favourite vegetarian protein sources

Beans, Soybeans, Nuts, Lentils, Quinoa, Tofu, Tempeh, Hemp, Seitan, Milk, Soymilk, Almond milk

Fav-super-foods_103610851

Sculpt Sisters favourite super foods

1.Acai
2.Blueberries
3.Broccoli
4.Chia seeds
5.Cocoa
6.Coconuts
7.Kale
8.Lentil
9.Maca
10.Mushroom
11.Quinoa

Green_91285170

Sculpt Sisters Green Fifteen

Asparagus
Avocado
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Capsicum
Celery
Cucumber
Green beans
Kale
Lettuce
Seaweed
Spinach
Zucchini

Healthy-herbs-and-spices_95346707

Sculpt Sisters Healthy Herbs and Spices

Herbs:

  1. Basil- (anti oxidants, digestion and osteoarthritis)
  2. Chives (anti oxidants, digestion,)
  3. Coriander (anti inflammatory, blood sugar, cholesterol )
  4. Kaffir Lime (digestion and circulation)
  5. Lemongrass (anti oxidant, detox, digestion, blood pressure
  6. Mint (digestion)
  7. Oregano (highest anti oxidant of all herbs)
  8. Parsley (immune, anti oxidants, anti inflammatory, heart)
  9. Rosemary (repairs damaged blood cells)
  10. Sage (anti oxidants)

Spices:

  1. Chili (insulin, strokes, blood sugar, pain relief)
  2. Chinese five spice ( digestion, anti oxidants)
  3. Cinnamon (lowers cholesterol and anti inflammatory)
  4. Curry powder9 anti oxidants, metabolism and altzeimers)
  5. Garlic (improves metabolism and destroys cancer cells)
  6. Ginger (anti- inflammatory and blood clot prevention)
  7. Himalayan Rock salt
  8. Paprika (Anti inflammatory and anti- oxidants)
  9. Pepper (healthy heart and circulation)
  10. Turmeric (anti-inflammatory and helps prevent dementia)
Hydration_90893469

Sculpt Sisters preferred drinks around workouts

Mineral water

Health benefits

  • Balances electrolytes lost from the body
  • Detoxifies the body
  • Hydrates faster than regular tap or filtered water

 

Coconut water

Health benefits:

  • Rich in electrolytes such as magnesium, calcium, phosphorous, sodium and potassium.
  • Coconut water is dubbed natures Gatorade.
  • Slows down ageing – Coconut water contains cytokinins, which help regulate cell growth, development and ageing.
Things-to-remember_91630609

Important things to remember about food

Organic

Organic foods have more nutrients, they are pesticide and insecticide free, they have a better taste,  are not genetically modified, are safer for children and better for the environment.

Non- organic food

If you have non- organic foods, you can clean them by soaking them in a bowl full of water with apple cider vinegar. This will help eliminate toxins from pesticides and insecticides.

Read the ingredients and the nutritional content on the label

It is important to look into the ingredients of the products you buy.  By doing this you will become more and more aware of things to want or avoid.  Avoid products, which contain numbers in the ingredient list.  These are additives and preservatives.  The label also contains the nutritional breakdown of the product.  This will give you an idea of the macros of the product.

mix-and-match-veggies_41247912

Sculpt Sisters mix and match veggies

1. Bamboo shoots
2. Bean sprouts
3. Beetroot
4. Carrot
5. Chickpea
6. Eggplant
7. Fennel
8. Leek
9. Lentil
10. Mushroom
11. Onions
12. Parsnip
13. Pea
14. Pumpkin
15. Raddish
16. Shallots
17. Soyabean
18. Sweet potato
19. Squash
20. Tomato

Preferred-cooking-oils_8992741

Sculpt Sister preferred cooking oils  

Coconut oil

       Health benefits: 

  1. MCFA fats from coconut is absorbed straight to the cell, where instantly burned as energy.
  2. Contains high amounts of lauric acid, which strengthens the immune system.
  3. Coconut oil has a high heat tolerance, as MCFA fats don’t turn into harmful hydrogenated fat when put under a high heat.

Extra virgin olive oil

       Health benefits:

  1. Extra virgin olive oil contains high amounts of anti-oxidants because it is cold-press process used to make it, uses no chemicals.
  2. Protects the heart by fighting ‘bad’ LDL cholesterol.
  3. Rich in polyphenols, which fights inflammation.

Avoid using:

  1. Vegetable oil
  2. Palm oil
  3. Soy oil
  4. Canola oil

Reason:

  1. Anti-nutritive
  2. Highly processed
  3. Pesticide and solvent laden,
  4. Become rancid, when cooked under heat
questions_65975854

Some questions that needs answering

What are macros?

Macros is the ratio of carbs, protein and fat in your diet.

What is the Minimum calorie intake daily?

1200 is the minimum calorie intake to stay alive.

What is protein?

Protein is a nutrient needed for growth, and repair of the muscles.  It contains 4 calories per gram.

What is a carbohydrate?

Carbohydrates are where we get our energy from, it is the fuel we need to perform daily.  They are broken down into high G.I and Low G.I.  We always aim to eat foods low in G.I where possible. It contains 4 calories per gram.

What is fat?

Fat is important in our daily lives for our metabolism and body.  It helps to keep the heart and brain healthy.  It is important to distinguish the difference between good and bad fats.  Good fats such as Omega, 3, 6 and 9 are essential for us. Bad fats such as saturated fats are unhealthy and should be avoided as much as possible.