THE EAT YOURSELF FIT ULTIMATE BODY PLAN - Eat Yourself Fit: Make Your Workout Work Harder - Rosanna Davison

Eat Yourself Fit: Make Your Workout Work Harder - Rosanna Davison (2016)

PART 5. THE EAT YOURSELF FIT ULTIMATE BODY PLAN

This plan is all about putting the information in the previous chapters into practice using the Eat Yourself Fit recipes. It’s one thing having the knowledge, but you need to be able to make it work for you when life is busy and to see a discernible difference in your body, fitness, energy levels and overall health.

This seven-day sample food plan is one that I closely follow whenever I want to tighten and tone up my body, flatten my stomach and reduce any bloating ahead of a holiday, photo shoot or important event. You may want to follow it for just one week or longer, but it’s not meant to be a quick-fix crash diet, so it’s perfectly okay to take your time to ease into it if that’s what you need. Remember, progress, not perfection.

The plan will work most effectively if you follow my advice closely, but don’t worry if you have a bad day or struggle to resist other temptations. Health is not built nor destroyed in 24 hours, so you can get back on track the following day. Healthy eating shouldn’t be viewed as a punishment!

I have carefully designed an approximately 1,300 daily calorie plan packed with protein- and fibre-rich whole foods to help lower insulin levels and encourage maximum fat burning. I use only complex carbs in my meals and snacks to help maintain steady blood sugar levels, so your body will receive the full set of vitamins, minerals, essential fats and amino acids while maintaining a calorie deficit to help trigger body fat loss if that is your goal.

To make this plan work even harder for you, I advise that you download the cronometer.com or MyFitnessPal app or access either website on a computer. It will ask you to log in your height, weight and activity levels to accurately determine your own individual calorie needs, so you may need to add more food to my plan or slightly less, depending on your body, exercise regime and personal goals.

Calorie needs can vary greatly, so if you have any concerns you should consult an expert before embarking on the fitness plan.

For the plan to work effectively, it’s really important that you pay attention to portion sizes, try to stop eating before you feel really full and don’t eat a large meal too close to bedtime. Even with some healthy foods, you need to watch how much you’re eating to avoid taking in more energy than your body can use. As I have explained, nutrient-dense rather than calorie-dense foods should be forming the bulk of your diet. Filling up on oil-free green salads and light soups will make a big difference. It’s also best to avoid fruit juices, full-fat milky coffees and fizzy drinks, as liquid calories can quickly add up.

If you work out regularly, my advice is to supplement with a good-quality protein powder after a weights or resistance workout to begin the process of muscle recovery and repair. I love protein smoothies to help deliver the nutrients quickly within that 45-minute post-training window. After a cardio or flexibility workout, aim to eat real food, such as a chopped apple with almond butter or one of the many Eat Yourself Fit healthy meals and snacks.

Try to drink a large glass of green smoothie or juice each morning for all the energy and skin-boosting benefits from the rich quantities of chlorophyll in the leafy greens.

You will find a full suggested shopping list on my website,
www.RosannaDavisonNutrition.com.

Supplements

The supplements industry is huge, but high-quality real food is so much more beneficial than synthetic supplements, as nature has cleverly designed foods to deliver the nutrients that your body needs in the correct proportions. If unsure, consult a qualified health professional before beginning a course of supplements, as certain nutrients can interact with various medications and cause a risk to your health. However, if you’re not managing to eat as well as you could or if you’re trying to lose weight, then a quality multivitamin can offer valuable health protection by preventing a nutrient deficiency.

A well-planned whole food plant-based diet will give you all you need, and generally even more than those eating a typical Western diet, as the foods are full of vitamins, minerals, protective antioxidants, amino acids and fibre.

VITAMIN B12

Vitamin B12 is essential for the protection and growth of your nervous system. One of the only vitamins you need to supplement on a plant-based diet is B12, as it’s found almost entirely in animal protein foods. B12 can be found in fortified plant milks, nutritional yeast and some sea vegetables, but my advice is to supplement B12 on a plant-based diet. The Irish recommended dietary allowance for adults is 3 micrograms per day and 4 micrograms during pregnancy.

I use a daily spray under my tongue of methylcobalamin, which is directly absorbed into the bloodstream.

VITAMIN D

Vitamin D deficiency can be a problem in colder climates. As a fat-soluble vitamin, it acts as both a vitamin and a hormone and is important for absorbing calcium and phosphorus. Vitamin D is therefore crucial for healthy bones and teeth, plus normal growth, strong muscles and a healthy heart. It boosts your immune system and thyroid function for a healthy metabolism too.

There are different types of vitamin D, but vitamin D3 (cholecalciferol) is made in the skin when you’re in sunlight. As the most active form, it’s the type that you need to supplement. Just 15 minutes in adequate sunlight three times a week ensures that you’ll get enough vitamin D, but in the more northern European countries, the sunlight is not adequate enough between November and March for us to make vitamin D3 naturally. Supplementing is important for supporting your immunity and research even suggests it may help prevent depression.

Some plant foods contain vitamin D, such as oatmeal, dandelion greens, shiitake and chanterelle mushrooms, sweet potatoes and parsley. Plant milks like coconut and almond are usually fortified with it. I strongly recommend taking a daily vitamin D3 supplement and avoiding too much sun exposure due to the damage and ageing that UV light can do to your skin.

PROBIOTICS

I have already explained the importance of probiotics for digestive health, immune system support, preventing a bloated stomach and proper absorption of nutrients. There are plenty of different brands available, but I find the Udo’s Choice Super 8 Probiotics work very well. The capsules need to be refrigerated and are best taken after your evening meal.

TRYPTOPHAN SNACK

For those who would like to improve their quality of sleep, I have suggested an optional evening snack rich in tryptophan to be eaten one to two hours before bed. This helps to stimulate the production of melatonin to promote restful sleep.

OMEGA-3 FATS

Sprinkle a couple tablespoons of ground raw flaxseeds onto soups, salads, smoothies or breakfasts each day to get plenty of skin-smoothing omega-3 fats. However, if you struggle with dry skin, dandruff or painful PMS, then it can be worth taking a good omega-3 supplement. I like the Nordic Naturals Algae Omega-3 daily capsules.

MONDAY

(1,321 CALORIES)

BREAKFAST (477 CALORIES)

Glass of warm water with fresh lemon juice

Green goddess smoothie plus (here)

Creamy chia pudding with raspberry coulis (here)

SNACK (104 CALORIES)

15 raw unsalted almonds

LUNCH (204 CALORIES)

Carrot noodle salad with ginger-miso dressing (here)

SNACK (212 CALORIES)

Blue warrior recovery shake (here)

DINNER (286 CALORIES)

Creamy mushroom and quinoa stroganoff (here)

TRYPTOPHAN SNACK (38 CALORIES)

250ml warm unsweetened almond milk with a pinch of cinnamon and a few drops of liquid stevia to sweeten (optional)

TUESDAY

(1,300 CALORIES)

BREAKFAST (209 CALORIES)

Glass of warm water with fresh lemon juice

Roast Portobello mushrooms stuffed with chilli-lime guacamole (here)

SNACK (197 CALORIES)

Lean green body booster (here)

LUNCH (305 CALORIES)

Carrot, coconut and red lentil soup (here)

Large green salad dressed with balsamic vinegar and lemon juice

SNACK (165 CALORIES)

1 sliced apple with 1 teaspoon almond butter

70g blueberries (about ½ cup)

DINNER (255 CALORIES)

Avocado, lemon and basil pesto courgetti (here)

TRYPTOPHAN SNACK (169 CALORIES)

1 banana mashed with cinnamon and 2 teaspoons raw nut or seed butter (no added sugar or palm oil)

WEDNESDAY

(1,266 CALORIES)

BREAKFAST (339 CALORIES)

Glass of warm water with fresh lemon juice

Glass of green goddess juice (here)

Creamy millet power porridge (here)

SNACK (106 CALORIES)

125g fresh blueberries or raspberries

10 raw unsalted almonds

LUNCH (140 CALORIES)

Lean green soup (here)

Skinny cauliflower tabbouleh with toasted sesame seeds (here)

SNACK (258 CALORIES)

Spicy roast chickpea bites (here)

DINNER (291 CALORIES)

Coconut curried quinoa with cheesy roast cauliflower (here)

TRYPTOPHAN SNACK (132 CALORIES)

Spiced apple crisps with 1 teaspoon almond butter (here)

THURSDAY

(1,337 CALORIES)

BREAKFAST (388 CALORIES)

Glass of warm water with fresh lemon juice

Chickpea and coriander crêpes (here) with sun-dried tomato and basil hummus (here)

SNACK (207 CALORIES)

Green goddess smoothie plus (here)

LUNCH (306 CALORIES)

Lime and mint avocado salsa boats (here)

Curried cauliflower and sweet potato soup (here)

SNACK (108 CALORIES)

Two peanut butter and goji berry protein amazeballs (here)

DINNER (290 CALORIES)

Three spicy cauliflower and corn cakes (here)

Green salad dressed with balsamic vinegar and lemon juice

TRYPTOPHAN SNACK (38 CALORIES)

250ml warm unsweetened almond milk with a pinch of cinnamon and a few drops of liquid stevia to sweeten (optional)

FRIDAY

(1,300 CALORIES)

BREAKFAST (217 CALORIES)

Glass of warm water with fresh lemon juice

Supergreen smoothie bowl (here)

SNACK (158 CALORIES)

125g fresh blueberries or raspberries

2 tablespoons raw pumpkin seeds

LUNCH (388 CALORIES)

Vegetable pad Thai with a spicy almond sauce (here)

SNACK (191 CALORIES)

Chocolate peanut butter protein thickshake (here)

DINNER (221 CALORIES)

Chilli san carne (here)

TRYPTOPHAN SNACK (125 CALORIES)

18 raw unsalted almonds

SATURDAY

(1,300 CALORIES)

BREAKFAST (337 CALORIES)

Glass of warm water with fresh lemon juice

Rawnola parfait with raspberry and vanilla coconut whip (here)

SNACK (134 CALORIES)

Green goddess juice (here)

125g fresh blueberries, strawberries or raspberries

LUNCH (126 CALORIES)

Curried cauliflower and sweet potato soup (here)

SNACK (274 CALORIES)

Chia summer berry blast (here)

DINNER (265 CALORIES)

Smokey falafel burgers in iceberg lettuce wraps (here)

Ginger, chilli and lime broccoli with toasted sesame seeds (here)

TRYPTOPHAN SNACK (164 CALORIES)

Sliced apple with 2 teaspoons almond butter

SUNDAY

(1,299 CALORIES)

BREAKFAST (348 CALORIES)

Glass of warm water with fresh lemon juice

Two vanilla protein pancakes (here) with 60g fresh blueberries or raspberries

SNACK (205 CALORIES)

Good to glow mango tango smoothie (here)

LUNCH (288 CALORIES)

Butternut squash and sage risotto (here)

SNACK (103 CALORIES)

Chocolate brownie superfood amazeball (here)

DINNER (271 CALORIES)

Vindaloo vegetables with ginger and lime cauliflower rice (here)

TRYPTOPHAN SNACK (84 CALORIES)

12 raw unsalted almonds

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