One of our main goals for anyone completing our transform program is to gain the necessary skills to be able to implement what we teach into your everyday life long after you complete the challenge.
We have developed our nutrition plan alongside an Australia dietitian with over 10 years experience. Transform's nutrition plan is based on the Mediterranean diet which research has shown it is associated with improved weight loss, controlled blood sugar levels, and reduced inflammation and reduced risk of heart disease.
Transform provides you with the necessary skills to nourish and love your body by incorporating a higher protein intake, healthy monounsaturated fats, quality carbohydrates, and high fibre.
We totally understand that food shopping today can be a little complicated! A simple supermarket salad has a huge list of ingredients and we’re sure you’ll agree that sometimes a thought passes your mind saying “how can a salad have so many things in it?.”
Well, that’s where whole-foods come in!
Something we focus on during transform is nourishing your body with whole-foods. Whole-foods have undergone minimal processing and are rich in vitamins, minerals, fibre, and antioxidants that keep us healthy and feeling good!
And guess what?
It is totally easy to incorporate these natural goodies into your everyday diet!
The following are a few ideas of whole-foods to add to your trolley next time your at your local supermarket:
- Fruits and vegetables
- Raw nuts and seeds
- Unprocessed meat, fish, and poultry
- Whole-grains like brown rice, oats, and barley
However we do know for every whole food you find at the supermarket there are 10 processed and ultra-processed options on the shelf.
Processed foods have been altered in some way before they are edible or on sale. This could include simple processes such as freezing or drying a product to preserve its freshness - for example frozen veggies or canned beans are a great and healthy processed food option.
Processed foods could also be completely transformed with added ingredients such as salt, fat, sugar, flavour enhancers, and preservatives to make the item more appealing and to extend their shelf life - these are known as ultra-processed foods - and these are what we want to avoid.
Don’t hate us! We know they taste good but they won’t make you happy, nourish your body, or fulfil your potential in the long-term.
Here’s a list of a few things you should avoid during your next grocery shop:
- Sweet breakfast cereal
- Flavoured potato chips
- Sugary muesli bars
- Fruit drinks
- Packaged cakes, biscuits and confectionery
It’s only natural to crave the items mentioned above every once and a while - and please don’t ever feel guilty or weak because of it, you're human!
And the good thing is if you ever find yourself craving that afternoon sugar fix, give these naturally sweet, low sugar alternatives a try:
- Handful of raspberries, blueberries, or strawberries
- Passion fruit or kiwi fruit
- Flavoured herbal teas
- Add a dash of pomegranate juice or your favourite frozen fruits to water or sparkling water for a refreshing, sweet hydration boost.
By Courtney Moane.