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
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
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!
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.
The Sculpt Sisters Diet and Lifestyle Philosophy:
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
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
Sculpt Sisters Green Fifteen
Asparagus
Avocado
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Capsicum
Celery
Cucumber
Green beans
Kale
Lettuce
Seaweed
Spinach
Zucchini
Sculpt Sisters Healthy Herbs and Spices
Herbs:
Spices:
Sculpt Sisters preferred drinks around workouts
Mineral water
Health benefits
Coconut water
Health benefits:
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.
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
Sculpt Sister preferred cooking oils
Coconut oil
Health benefits:
Extra virgin olive oil
Health benefits:
Avoid using:
Reason:
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.