Food - Amazon S3

Food



mutusystem

Welcome ...

to MuTu Food, my guide to MuTu nutrition. Follow the principles in this booklet, alongside your workouts, + you will see your tummy flatten. You will notice something else too ? a feeling of being brighter, lighter + more energetic.

MuTu Food is flexible, but there are some rules to guide you, + that's where we begin. You will find plenty of family-friendly realism + inspiration in the pages that follow!

I want to help you discover a new, sustainable way of eating that busts your mommy tummy forever, giving you + your family a lifelong love of good, nourishing food.

wendy x

MuTu? System programs have been created for you by

Wendy Powell, Dip.PT

CONTENTS

Page

The Rules

2

Mutu Food Inspiration

3-10

Nutritional Need-To-Know

10-18

Healthy Food For All The Family

18-19

Real Time `Foodspiration'

20

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MuTu Food|The Rules

THE RUFLOEOSUDTU

To follow MuTu Food, eat more fresh fruit + vegetables, more good fats,

more good protein, less grains + NO processed foods. That's it in a nutshell,

but here's a bit more detail about the healthy lifestyle MuTu Food recommends.

1. Avoid processed + refined foods. Keep your food as close to its natural source as possible. If you can't identify a natural source, don't eat it. This means NO ready meals, commercially baked pastries, biscuits, cookies or cakes, takeout food, fast food, sweets/candy, white bread, bagels, cereal bars, packaged cereals with added sugar, or soda/fizzy drinks.

2. Eat loads of fruit + vegetables. At least three times a day, eat fresh fruit, raw vegetables, + green vegetables... + lots of them!

3. Drink lots + lots of water. Drink lashings of straight-up purified water, herbal teas, very diluted fruit juice, green tea... + more water!

4. Eat protein with every meal. Limit dairy-based protein + add more: fish, pulses or beans, meat (preferably organic, preferably grass-fed, definitely free range) + free range eggs.

5. No more chocolate binges. The only chocolate you're allowed is organic dark chocolate, with a minimum of 70% cocoa solids. Don't eat more than a couple of squares every other day.

6. Limit caffeine + alcohol. Ideally, cut out alcohol + caffeine. But, I know that we moms often live for our morning coffee + `wine o'clock'. So, drink a maximum of one daily cup of coffee, + enjoy one glass of wine no more than three times a week.

7. Eat these things at least twice a week. Oily fish (like sardines, salmon or mackerel), a few glugs of good oil (see page 12), a handful of nuts + seeds (like hemp, pumpkin or sunflower).

8. Get out of your comfort zone. Every week, try at least one new thing from the new foods shopping list (see page 3). If you hate it, try something else. The idea is to add a dozen things to your food repertoire that you've never tried before over the next 12 weeks.

2

MuTu Food Inspiration

The `Try Something New' Shopping List

The transition to MuTu Food may seem like a big leap or a small step, depending on who you are. If you're a devout foodie who loves cooking, then tweaking ingredients may be all you need to do.

If you're the type of person that goes headlong into a new project, you may want to get stuck into juicing, smoothies + raw food straight away.

But if you're neither of these, my advice is to keep it simple. Buy fresh vegetables + fruit every week + eat them up! Go to a good health food store once a month + stock up on just a few of the foods on my shopping list below. Rethink your shopping habits + try at least one thing that's new + healthy every week.

? Seasonal, fresh vegetables. Dark greens + bright colours are best! ? Fresh fruit, local + organic where possible ? Wheat + sugar free oatcakes ? Rye + pumpernickel breads ? Free range eggs ? Fresh, unsalted seeds (pumpkin, sunflower, sesame + golden linseed) ? Fresh, unsalted nuts (almonds, pecans, hazelnuts, brazils, cashews + mixed

nuts) ? Frozen berries (blueberries, summer fruits, forest fruits + raspberries) ? Sugar-free peanut, cashew, almond or hazelnut butter ? Organic oats (try small rather than jumbo oats) ? Quinoa (pronounced keen-wah) ? Coconut oil (buy in a jar) ? Organic green tea, Matcha green tea, Rooibosch (red bush) tea ? Miso soup (buy in sachets) ? Spelt flour + yeast (if you want to make bread) ? Cold pressed, extra virgin olive oil or hemp oil (don't heat it!) ? Coconut milk or water ? Sea vegetables such as Kombu, Nori or Wakame (in packs

from health food stores or the specialist aisle at the supermarket).

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Healthy Substitutions

MuTu Food is about eating mindfully ? that

means

knowing

what's

in

yoIuNrSPIRAFTOIOOUDNTU

food + where it came from. If you routinely eat foods with little nutritional value,

or an unidentifiable natural source, then try to stop yourself in your tracks + think

about healthier alternatives. Here are a few easy switches you could try:

If you normally eat or drink this...

Try this...

Any processed or sweetened breakfast cereal Biscuits or cookies

Crisps/chips Salted snacks Milk chocolate or any candy Dessert

White rice White pasta White/wholemeal bread Vegetable oil (for cooking) Olive oil (for salad dressings) Low-fat spread Sausages, bacon, processed deli meats White potato Low-fat sweetened yoghurt Cows milk Sugar (added to hot drinks, desserts, or for baking) Tinned soup

Home made unsweetened muesli with fresh berries + yoghurt Oatcake or wholegrain crispbread, spread with nut butter Roasted root vegetable chips or kale chips Unsalted nuts + seeds Dark, organic 70% cocoa solids chocolate Smoothie made with fresh or frozen fruit + natural yoghurt Wholegrain rice or quinoa Wholegrain pasta, spelt pasta Wheat free bread or rye bread Coconut oil Cold-pressed olive oil or hemp Organic butter White meat or beef ? organic + preferably grassfed Sweet potato Natural organic yoghurt - nothing added Unsweetened almond milk Stevia, or raw organic honey

Homemade soup, or miso soup

4

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