Amidst the hustle and bustle of life, sustaining a healthy lifestyle definitely can be challenging, and we totally understand this!
When creating Transform, it was important for us to work with other industry experts to create an achievable and enjoyable workout and nutrition component.
In order to do this, we developed our Transform nutrition method in collaboration with the amazing Elizabeth Borgo, an experienced Australian dietician with the aim to make life easier by providing a flexible, achievable, and family-friendly approach to healthy eating
Based on the renowned Mediterranean diet, this nutrition plan not only helps with weight loss but also brings a plethora of health benefits!
Let’s delve deeper and explore our Transform nutrition method and alongside share some valuable tips to make the journey towards a healthier you more enjoyable and manageable.
The Power of the Mediterranean Diet:
The Mediterranean diet is one of the oldest, and the healthiest diets in the world!
Rich in colourful fruits, veggies, whole grains, and enriching proteins, this diet offers a wide array of nutrients to keep your meals varied and stay creative.
Research has shown that following the Mediterranean style of eating can lead to improved weight loss, better-controlled blood sugar levels, reduced inflammation, and a decreased risk of heart disease - it is a truly sustainable and beneficial approach to nourishing your body.
Key Components of the Transform Nutrition Method:
Embrace Healthy Fats
Enjoying healthy fats from mono-unsaturated sources such as extra virgin olive oil, avocado, nuts, and seeds is crucial for your overall health.
These fats not only add a delightful taste to your meals but they also play a vital role in supporting heart health, reducing inflammation, and promoting brain function!
Diverse Fruits and Vegetables
You’ll find that our nutrition method emphasises the importance of incorporating a wide variety of colourful fruits and veggies into your meals.
These nutrient-dense foods provide essential vitamins, minerals, and antioxidants that promote overall well-being and support your immune system.
Moderate Red Meat Consumption
During Transform, we suggest limiting your red meat intake to a maximum of 300g of cooked red meat per week.
Instead of red meat, we suggest incorporating other protein sources to diversify your diet and reduce saturated fat intake.
Omega-3 Rich Fish & Seafood
Including Omega-3 rich oily fish and seafood in your diet is suggested in the Transform nutrition plan during the week as it is known to provide a myriad of health benefits including improved brain function, reduced inflammation, and a healthier heart.
Avoid Added Sugars & Ultra-Processed Foods
We steer clear of foods with added sugars and highly refined processed foods as they often lack essential nutrients and can contribute to weight gain and other health issues.
Instead, we opt for whole, natural foods to nourish your body properly.
This can be incorporated into your life by ensuring you read labels, cooking food from scratch, and keeping snack smart!
By incorporating these expanded tips into your daily routine, you can fully embrace the Transform nutrition method and enjoy a healthier, more vibrant lifestyle.
Now, onto our top tips for how to make this transition as seamless as possible!
Meal Planning & Preparation for Success:
Planning your meals a week before can greatly simplify your daily routine and help you stay on track with your nutrition goals, in order to do this we suggest implementing the below into your routine:
Formulate a Shopping List
Before heading to the shops, make a shopping list based on your planned meals for the week. Not only will this help you stray from making impulse purchases, it will save you time and money!
Make sure to check out our blog How to Write the Perfect Shopping List - Our Tips & Tricks! here for more information on how the team at Fitaz HQ do their grocery shopping.
Spend some time each week prepping ingredients and meals in advance.
This can include washing, chopping, and storing fruits and veggies for quick access during the week or making meals in bulk to store in your fridge or freezer for easy access during your busy week.
Store Leftovers & Bulk Purchases
Store your leftovers or bulk food purchases in the freezer to reduce food wastage, save food in the long run, and have easy access to food within the Transform nutrition plan for those busy days!
Transform Nutrition for the Whole Family
Our Transform nutrition method is totally suitable for the whole family, including your kiddies!
It was important for us when creating Transform to include options that are suitable for every member of the family.
Be sure to check out our blog The Meal Builder for the Whole Family here for how to create a meal plan everyone will enjoy!
Our Transform nutrition method is a simple and effective approach to eating.
By planning meals in advance, embracing the Mediterranean diet, and incorporating family-friendly options, you can make healthy eating a seamless and exciting part of your everyday life
Remember to focus on the long-term benefits of this approach, and feel empowered as your progress towards a healthier, stronger, and happier you.
You’ve got this!
Written by Community Manager & Marketing Specialist, Courtney Moane.
Unlock the most empowered version of yourself
Whether you’re in your living room, the local park, your best friend’s house, or anywhere else in the world, FITAZFK will be your home for health, fitness, and creating positive change in your life. As well as vastly improving your physical wellbeing, you’ll develop a healthier mindset and new habits that support the new, empowered you.
This is for you if you have not completed transform before or you are currently training less than twice a week
This is for you if you have done transform before or you're currently training more than twice a week