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goal setting worksheet
GOAL SETTING WORKSHEET OK gorgeous. First you’ve got to get into your happy place! Starting from a place of gratitude will add some serious OOOOMPH to your goals. So, before we rip into it, write down three things that you are super grateful for in your life right now. This can be anything. Anything that makes your heart sing! 1. __________________________________________________________________________________ 2. _______________________________________________________________________________ 3. ________________________________________________________________________________________ Righto, feeling warm and fuzzy? GREAT! Let’s do this! Are you ready to make some big changes? YES NO Start by answering a few questions. Where is your health at right now? _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ What would happen if you didn’t do anything and stayed on your current path? _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Goal Setting Worksheet | 1 How would you feel if you reclaimed radiant health? What would you do differently in your life? _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Which other special people in your life would benefit if you reclaimed radiant health? _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ OK let’s get honest here. What’s held you back in the past? _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Are you going to let these things stand in your way? Yes No Are you worth it? Don’t answer that. Heck yeah! Of course you are! Goal Setting Worksheet | 2 MY GOALS Start date: ____________________________ This is me! Write / draw / scribble below how you want to look and feel this year. Goal Setting Worksheet | 3 Let’s get specific. From your (highly artistic, no doubt) doodles above, write down 3-5 specific goals here for the next three weeks. These are the outcomes you want to achieve: 1. __________________________________________________________________________________ 2. __________________________________________________________________________________ 3. __________________________________________________________________________________ 4. __________________________________________________________________________________ 5. __________________________________________________________________________________ What’s your big WHY? Hmmm? The big reason you’re doing all of this. Get clear, so that when the doubts roll in, you can quickly remind yourself why you’re doing it all. _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Three actionable steps Once you’ve had a good nosey at the full challenge, you might easily identify three specific steps you really want to commit to, to make this happen. It could be increasing your water intake, it could be exercising a specific number of days. Anything. Just make sure they are measurable. And share it with someone so you are accountable. Goals with accountability are the shizzle! 1. __________________________________________________________________________________ 2. __________________________________________________________________________________ 3. __________________________________________________________________________________ CHECK IN! Check in on these goals regulary – preferably every day, but at the very least every week. The more you look at them – the closer you will get to achieving them! And most importantly, remember this: Goal Setting Worksheet | 4 MEASUREMENTS WORKSHEET DAY 1 DAY 21 Photo Chest Upper arm Waist Photo Bust Waist Hips Hips Thigh MEASUREMENT Weight Bust / chest Waist Hips Upper arm Thigh DAY 1 DAY 21 IMPORTANT: I’m not one to be bossy but this part is crucial after day 1 don’t measure / weigh yourself until day 21! Or else…. ! Looking after my health today gives me a better hope for tomorrow Anne Wilson Schaef Measurements Worksheet | 1 MEAL PLAN The focus of this meal plan is on nutritious, mostly whole, anti-inflammatory food. The aim of the plan is to stabilise blood sugar and increase sensitivity to insulin, thereby increasing energy metabolism. Start each day… With gratitude and 400ml of water Warm water is best – try it for a few days as you will get used to it! Squeeze half a lemon in for added benefit. Make sure you drink around two litres of water throughout the day, avoiding water 30 minutes before and one hour after meals, as this will dilute digestive secretions. TIP To calculate your water requirements, calculate 30mls per kilogram of body weight. Packed Lunches The key to healthy packed lunches is to spend a little bit of time on Sunday afternoon preparing a few things. Many of the foods here can be prepared on Sunday and kept in the fridge to make preparing your lunch super easy. TIP Carrot sticks will keep fresh if you line the container with a wet piece of kitchen towel. See enclosed recipes for homemade hummus and basil pesto. My Pinterest board “Healthy packed lunches” has plenty more inspiration for you! http://www.pinterest.com/sgnutrition/ While you’re there have a look at the “Paleo breads” board, for whole food breads you can bake to avoid the refined flours contained in normal bread. However, if you’re short on time, go for a whole grain bread with nuts and seeds if possible, gluten free if you need. Protein Two boiled eggs Frittata “Muffin” 2 Chipolatas* 1/ cup biltong 3 1/ cup shredded 3 chicken Tin tuna Cheese Yoghurt * See notes Meal Plan | 1 Vegetables Green salad Roast vege salad Crudités + hummus Cherry tomatoes Fats Nuts / nut butters Seed butters Avocado, Olives “Bread” Nut flour baking Buckwheat crisp bread Wholegrain bread Beverages Herbal teas which aid weight loss • • • • • • Rooibos (Red bush) Star anise tea Peppermint tea Green tea* Rose tea Oolong tea* *contains caffeine Notes Bacon Make sure you use chemical and additive free bacon. Henderson’s is available at supermarkets and contains no chemicals, preservative or cheap fillers. All bacon is cured with sugar, but the amount is negligible. Yoghurt Only eat organic yoghurt. Biofarm Organic Yoghurt is available as plain, honey or apple and contains no artificial flavours or refined sugar – it is sweetened with organic honey or apple puree. Hummus Hummus is pretty easy to make yourself and I have included a recipe for you. However, if you need convenience, Lisa’s Hummus is gluten free and sugar free. It does contain preservative 202 though. Olive Paste Pelion Kalamata Olive paste contains 98% olives, extra virgin olive oil, vinegar, salt, capers, garlic, herbs. No sugar, no preservatives. Eat as a dip with crudités. Coconut Chips Organic coconut toasted without any oil – a delicious healthy snack. Honey roasted chips also available. Frank’s Sausages Conventional sausages contain cheap fillers such as wheat or rice flour as well as artificial preservatives. Frank’s Sausages use no fillers and no preservatives – they make their sausages the way they are meant to be made! You can buy their sausages at Vetro Café, Tamahere Market or online at frankssausages.co.nz. Biltong Once again cured with a negligible amount of sugar, biltong is a great way to pack in a good protein punch. 100% grass fed beef. Enjoy 2-3 times a week. Safari Biltong can be ordered online or check the location of their two stores. Nuts, Nut Butters, Nut / see flours Nut butters are a great way to get some protein into you and can also help to satisfy a sweet craving. Countdown has a very reasonable brand of nut butters, called Macro Whole Foods. Avoid using refined flours by baking with nut/seed flours such as almond flour and LSA. Coconut flour is also very versatile in baking. Pinterest has an abundance of baking recipes using nut and coconut flours. Search “Paleo baking” or check out my Pinterest board “Baking”. Once again the Macro Wholefoods brand at Countdown is reasonably priced. Meal Plan | 2 WEEK ONE Meal Plan Items marked with an asterisk* - see notes Recipes are provided for all underlined items Post pics of your finished meals on Facebook! Would love to see them! If you're working out first thing - eat 1 bobby banana first Drink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon BREAKFAST LSA Pancakes 2 Scrambled Eggs 2 Rashers Bacon* LSA Pancakes 2 Scrambled Eggs 2 Rashers Bacon* 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus 1 piece of fruit OR 1 /2 C coconut chips* 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus 1 piece of fruit OR 1 /2 C coconut chips* MORNING TEA See "Build your own lunch" tool in notes LUNCH AFTERNOON TEA DINNER 1 /4 C Raw Nuts 2 Slices Cheese Moroccan Chicken (2 pcs) + 1C Green Salad + 1/2 C Quinoa 150g Salmon + 1C Steam Veg + 1 Sml Kumara 1 /4 C Raw Nuts 2 Slices Cheese 100-150g Steak + 1C Steam Veg + 1 Sml Kumara Kumara & Chickpea Curry w/ Cauli Rice 1 FREE DAY FIRST THING Tuna Salad or Quinoa Salad /4 C Raw Nuts 2 Slices Cheese Tuna Cakes (2) + 1C Green Salad + 1/2 C Quinoa Chicken Gumbo w/ Cauli Rice WEEK TWO Meal Plan Items marked with an asterisk* - see notes Recipes are provided for all underlined items Post pics of your finished meals on Facebook! Would love to see them! If you're working out first thing - eat 1 bobby banana first Drink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY FIRST THING 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon BREAKFAST LSA Pancakes 2 Scrambled Eggs 2 Rashers Bacon* LSA Pancakes 2 Scrambled Eggs 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus 1 piece of fruit OR 1 /2 C coconut chips* 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus See "Build your own lunch" tool in notes LUNCH AFTERNOON TEA DINNER 1 /4 C Raw Nuts 2 Slices Cheese 100g Steak + 1C Steam Veg + 1 Sml Kumara Veg Fritatta + 1C Green Salad + 1 Sml Kumara 1 /4 C Raw Nuts 2 Slices Cheese Chicken Stir-fry w/ Cauli Rice 100g Salmon + 1C Steam Veg + 1 Sml Kumara 1 FREE DAY MORNING TEA 2 Rashers Bacon* Tuna Salad or Quinoa Salad /4 C Raw Nuts 2 Slices Cheese Feta & Spinach Stuffed Chicken Breast + 1 C Green Salad Paleo Meatloaf + 1C Steam Veg + 1 Sml Kumara WEEK THREE Meal Plan Items marked with an asterisk* - see notes Recipes are provided for all underlined items Post pics of your finished meals on Facebook! Would love to see them! If you're working out first thing - eat 1 bobby banana first Drink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water 400ml water (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon (preferably warm) Juice half a lemon BREAKFAST LSA Pancakes 2 Scrambled Eggs 2 Rashers Bacon* LSA Pancakes 2 Scrambled Eggs 2 Rashers Bacon* 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus 1 piece of fruit OR 1 /2 C coconut chips* 1/3 C Berry Fruit 1 Medium Carrot w/ Homemade Hummus 1 piece of fruit OR 1 /2 C coconut chips* MORNING TEA See "Build your own lunch" tool in notes LUNCH AFTERNOON TEA DINNER 1 /4 C Raw Nuts 2 Slices Cheese 2C Veg & Chickpea Curry Moroccan Chicken (2 pcs) + 1C Green Salad + 1/2 C Quinoa 1 /4 C Raw Nuts 2 Slices Cheese 100g Salmon + 1C Steam Veg + 1 Sml Kumara 100g Steak + 1C Steam Veg + 1 Sml Kumara 1 FREE DAY FIRST THING Tuna Salad or Quinoa Salad /4 C Raw Nuts 2 Slices Cheese Homemade Chicken Burger Stacks Chicken Nachos WEEK __________ Meal Plan Post pics of your finished meals on Facebook! Would love to see them! Drink at least 2litres of water throughout the day (Avoid half an hour before / one hour after meals) MONDAY FIRST THING BREAKFAST MORNING TEA LUNCH AFTERNOON TEA DINNER TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WORKOUTS Safety guidelines • • • • Always consult your doctor before undertaking a new exercise programme. Work to your own fitness level and modify where needed. Always warm up and cool down. Seek professional advice if you are unsure of anything in this workout. Instructions STEP 1 Warm up STEP 2 Pick your level of circuit based on experience and fitness level Repeat 3-4 times per week, ideally with one day rest in between STEP 3 Cool down Progress your workouts each week or as you feel comfortable You can progress the whole workout or individual exercises depending on your fitness level and progress. (i.e. you may stay with basic squats all three weeks but progress from wall press ups to feet press ups) To enjoy the glow of good health you must exercise Gene Tunney Workouts | 1 WARM UP – 10 minutes Leg Swings One leg at a time swinging forward and back Windmills Both arms in circular motion – forward then back Sky Punches Punch the air above your head Star jumps Glute Kicks Jogging on the spot with heels kicking glutes (bum) Walk 5 minute walk or march on the spot You’re ready to go! Move onto the circuit… COOL DOWN – 10 Minutes Walk 5 minute walk or march on the spot Stretch Choose one stretch from each muscle group (Hold 30-60 seconds) Neck Shoulders Chest Obliques Arms Back Hip Flexors Quads Hamstings Calves Workouts | 2 Glutes CIRCUIT OVERVIEW Perform each exercise for 40 seconds Rest for 20 seconds in between After completing exercises 1 – 10 rest for two minutes Repeat one to three times, depending on fitness level LEVEL ONE LEVEL TWO LEVEL THREE 1 Basic Squats Squat with Knee Ups Squat Jumps 2 Press Ups - Wall Press Ups – Knees Press Ups – Feet 3 Plank - Knees Plank – Feet Plank – Feet (in & outs) 4 Static Lunge Alternating Lunge Jumping Lunge 5 Supermans – Alternating Supermans – Same Side Supermans – All Fours 6 Ab Crunch Ab Crunch with Twist Bicycle Crunch 7 Hip Raise – Double Leg Hip Raise – Single leg (half) Hip Raise – Single leg (full) 8 Burpee – Walk Back Burpee – Two Feet Burpee – Two feet w Jump 9 Tricep Dips – Floor Tricep Dips – Chair (knees bent) Tricep Dips – Chair (legs straight) 10 Mountain Climbers – Toe Taps Mountain Climbers – Full (slow) Mountain Climbers – Full (fast) Workouts | 3 EXERCISE DESCRIPTIONS 1.1 Basic Squats • • • • • • • • Feet shoulder width apart Chest up Look straight ahead Push bum back / weight through heels Neutral spine Slow tempo Brace abdominals Back up to standing position 2.1 Press Ups - Wall • Feet hip width • Hands slightly wider than shoulder width • Neutral spine • Brace abdominals • Lower as much as you can without losing form or elbows reach 90º • Keep head in line with spine 1.2 Squat with Knee Ups Same as Basic Squat, add • • Raise knee once standing Keep abdominals braced for balance 2.2 Press Ups – Knee • Same as Press Ups - Wall but with fleshy part of knees on the ground 3.1 Plank – Knees 3.2 Plank – Feet • Forearms on ground • Fleshy part of knees on the ground • Neutral spine • Brace abdominals • Elbows directly under shoulders Same as Plank – Knees but on toes. • Keep feet together Workouts | 4 1.3 Squat Jumps Same as Basic Squat, add • • Jump once standing Keep abdominals braced for balance 2.3 Press Ups – Feet • Same as Press Ups - Wall but on ground 3.3 Plank – Feet (in & outs) Same as Plank – Feet but • Maintain position while alternatively tapping leg to side 4.1 Static Lunge 4.2 Alternating Lunge • Standing, brace abdominals. • Step forward with one leg, keeping feet hip width apart. • Both feet pointing straight ahead. • Lower as much as you can or until front thigh is parallel with floor • Keep chest up. • Look straight ahead. • Knees pointing in same direction as toes. • Push up evenly through front foot. • Back to standing, repeat with same leg for 20 seconds each. Same as Static Lunge, but • alternate between legs for 40 seconds. 5.1 Supermans – Alternating 5.2 Supermans – Same Side • Lie face down on the floor • Extend one arm out front, keeping elbows lightly bent • Look down / neck in neutral position • Lift opposite leg to arm • As you lift squeeze glute • Hold for 2 seconds • Alternate 6.1 Ab Crunch • Lie on back, knees bent. • Support head lightly with hands behind. • Brace abs and lift shoulders from the ground. • Keep lower back on floor • Lower and repeat. Workouts | 5 Same as Supermans – Alternating but • Repeat on same side for a full 20 seconds before switching to other side 6.2 Ab Crunch with Twist Same as Ab Crunch but • Cross one elbow over to opposite knee. • Repeat on one side for 20 seconds then alternate. 4.3 Jumping Lunge Same as Alternating Lunge but • Jump whilst switching legs 5.3 Supermans – All Fours Same as Supermans – Same Side but • Start on all fours. • Brace abs 6.3 Bicycle Crunch Same as Ab Crunch with Twist but • Straighten legs and lift knees to alternating elbow. 7.1 Hip Raise 7.2 Hip Raise – Single Leg (half) • Lie on back with arms on side. • Feet shoulder width apart & knees bent. • Brace abdominals. • Raise hips from the ground and squeeze through glutes. • Keep knees in line. • Push up as far as you can or until your body forms a straight line. Same as Hip Raise but • One side at a time • Push up half way, then relax 8.1 Burpee Walk Back 8.2 Burpee – Two Feet • Begin in standing position, feet shoulder width apart. • Brace abdominals. • Drop to squat position and place hands on floor. • Walk one foot back at a time. • Stand up and repeat. Same as Burpee but • Both jump both feet back at one time. 9.1 Tricep Dips – Floor • Sit on floor, knees bent. • Brace abdominals. • Hands on floor behind, fingers facing forward. • Lift hips off floor. • Bend arms at elbows and lower until hips / glutes gently touch floor. • Then push up until arms are almost straight. • Repeat. Workouts | 6 9.2 Tricep Dips – Chair (knees bent) Same as Tricep Dips – Floor but • Use a chair instead of floor. • Keep knees bent. • Keep hips close to chair. 7.3 Hip Raise Single Leg (full) Same as Hip Raise but • One side at a time • Push up all the way, then relax 8.3 Burpee – Two Feet with Jump Same as Burpee - Two Feet but • Once back in squat, follow with a jump. 9.3 Tricep Dips – Chair (straight leg) Same as Tricep Dips – Floor but • Use a chair instead of floor. • Keep legs extended out. • Keep hips close to chair. 10.1 Mountain Climbers – Toe Taps • Facing the floor, raise up to plank position on hands and feet. • Hands directly under shoulders. • Feet hip width apart. • Brace abdominals. • Neutral spine. • Keep body in a straight line • Raise one knee at a time half a foot forward. Workouts | 7 10.2 Mountain Climbers – Full (slow) 10.2 Mountain Climbers – Full (fast) Same as Mountain Climbers but • Draw knee as far up to chest as you can • Keep tempo slow Same as Mountain Climbers but • Draw knee as far up to chest as you can • Increase tempo LSA PROTEIN PANCAKES Serves 2 You can make this up and store for a few days in the fridge. If you prefer pikelets, reduce the amount of milk you add to get the right consistency. Eat as is or spice it up with a bit of sliced banana and cinnamon. Ingredients • 2 Tbsp LSA • 1 scoop Clean Lean Protein Vanilla (can omit, add extra LSA) • pinch salt • 2 eggs • 2 (approx., depending on desired consistency) Tbsp milk substitute (I use rice milk) Method 1. Put dry ingredients into blender cup, stir to mix. 2. Add eggs and milk. 3. Blend. 4. Check consistency and add milk if needed. 5. Ladle into a hot ceramic pan. 6. Once you see bubbles forming on the surface it’s time to flip! #glutenfree #dairyfree Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] HOMEMADE HUMMUS Make your own healthy hummus and avoid the nasty additives, in particular, sulphites, that are added to shop-bought hummus. Ingredients • 400g can chickpeas • 2 tsp tahini • 1 clove garlic • ½ tsp salt • 3 Tbsp olive oil • 2 Tbsp lemon juice Method 1. If using a stick mixer - put everything in large glass jug or large bowl and process. 2. If using a food processor – put everything in and pulse, scraping the sides as needed. 3. Refrigerate for up to one week. #glutenfree #dairyfree #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] HOMEMADE PESTO Serves 4 Shop-bought pesto’s contain parmesan which makes them a no-go for those on a dairy free diet. Additionally, they contain artificial preservatives to extend their shelf life. Making your own pesto means you can avoid these additives, as well as get creative with the herbs you use. You can make pesto with almost any culinary herb, which means you can choose one for specific therapeutic benefits. Use as a dip or stir through quinoa as a superfood side to almost any meat dish. Ingredients 2 cup herbs of your choice 1 cup nuts of your choice (soaked) You can make this recipe in 1Tbsp lemon Juice bulk and freeze in portions 1 clove garlic sea salt to taste ½ C olive oil (or more- to desired consistency) Method 1. Put everything in blender and blend. 2. Add additional oil to desired consistency. 3. Stir through cooked quinoa and heat through. #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] TUNA SALAD There aren’t really any rules when it comes to salads, right? But I have found this combination is great and if the components are prepared ahead of time, it takes just a minute to whip it up, making it an ideal dinner on a busy night. I haven’t put quantities – as its best to just eye it up as you’re making it. Ingredients • Salad greens • Grated carrot • Tinned whole kernel corn - rinsed • Alfalfa sprouts • Pumpkin seeds • 1 95g tin tuna in spring water - drained If you would like a splash of dressing, try Bragg’s Healthy Vinaigrette – it’s sweetened with honey and free of artificial preservatives. Alternatively, find a dressing with less than 10g sugar per 100ml and free of sulphites. Method 1. Layer salad in order of ingredients above 2. Drizzle over a little dressing if require #glutenfree #dairyfree (Dressing dependant) Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] SUPERFOOD QUINOA SALAD Serves 4 A friend of mine once brought this to a BBQ and I was immediately hooked! It’s pretty easy to whip up but will always impress! Ingredients • 1C quinoa • ½C pistachio nuts, toasted • ½ C slivered almonds, toasted • ¼ C sunflower seeds, toasted • ¼ C pumpkin seeds, toasted • 400g can chickpeas, rinsed • ½ C dried goji berries • Optional: Some fresh leafy greens (Baby spinach or rocket) DRESSING • 2 Tbls olive oil • 2 Tbls lemon juice • 1 Tbls red wine vinegar • Optional: Up to 1Tbls Maple Syrup to sweeten if necessary Method 1. Cook the quinoa until tender. 2. Remove from heat, drain well and set aside to cool. 3. Whisk the dressing ingredients together. If it’s too sour, sweeten with a little maple syrup. 4. Mix the quinoa, nuts, seeds, goji berries and dressing together. 5. Stir through finely chopped greens. Garnish with a few greens on top of the finished salad #whole30 #dairyfree #glutenfree Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] MOROCCAN CHICKEN Serves 2 This is a super easy recipe that tastes absolutely divine. I normally make up a few bags all at once and throw them in the freezer. This dish goes great with some quinoa and homemade pesto, with steamed veggies on the side. Chicken does really well on the barbeque as well! Ingredients • 4 chicken drumsticks • 2 Tbsp. avocado oil • 2 Tbsp. lemon juice • 1 tsp. ground black pepper • 1 tsp. sea salt • 2 tsp. paprika • ¼ tsp. cayenne pepper • ½ tsp. turmeric • 2 tsp. ground ginger • 1 tsp. ground cumin • ½ tsp. dried oregano Method 1. Place drumsticks in a resealable bag. 2. Add avocado oil and lemon juice, toss to coat well. 3. Mix spices together and then add to bag, toss to coat well. 4. Marinate for a few hours, or overnight. 5. Heat avocado oil in a pan and toss chicken in. Brown 6. Turn heat down, cover and cook for 20 minutes or until cooked through. Adapted from: http://paleocupboard.com/moroccan-chicken.html #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] KUMARA & CHICKPEA CURRY Serves 2 This is so easy to make, and with just a few ingredients, it tastes absolutely divine. Serve with basmati rice or cauliflower rice for a low carb option and garnish with some fresh coriander. Ingredients • 1 Tbsp coconut oil • 1 medium onion - diced • 2 small cloves garlic – crushed • 2cm piece ginger – peeled & grated • 4 tsp curry powder • 2 cups kumara – peeled & cubed • 300g tin chickpeas – drained • 400ml tin coconut cream • fresh coriander for garnishing (optional) Method 1. Melt the oil in a medium heavy bottomed pan. 2. Add the onion and sauté until soft and golden. 3. Toss in the garlic and ginger – fry for another minute. 4. Add curry powder and continue to fry to allow flavour to develop. 5. Now add kumara and chickpeas. Toss to coat in the mixture. 6. Add coconut cream, stir to combine. 7. Reduce heat and simmer for 15 minutes. 8. Garnish with coriander #glutenfree #dairyfree #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] PALEO TUNA CAKES Serves 2 Tuna is such an inexpensive way to get some lean protein and seafood into your diet. It’s easy to keep some in stock in the pantry and with this recipe you can whip up a delicious snack in no time at all. This dish goes great with a little side salad. Ingredients • 95g can tuna in spring water, drained • 2 spring onions, sliced thinly • 2 eggs – lightly beaten • 1 Tbsp coconut flour • Pinch sea salt • ¼ tsp chilli powder • ¼ tsp garlic powder • 1 Tbsp lime juice • 2 tsp coconut oil Method 1. Break up the tuna into fine pieces with a fork. 2. Place everything together in a large bowl and mix thoroughly. 3. Form patties with your hands. 4. Heat coconut oil in a pan. 5. Add the fishcakes and cook for 2-3 minutes. 6. Turn and cook for another 2-3 minutes. #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] CHICKEN GUMBO Serves 2 A lovely warming dish which is easy to make and will please everyone. Serve with rice, or if on a low carb diet, make some cauliflower rice. Ingredients • coconut oil • 1 medium onion – diced • 2 garlic cloves - crushed • 400g chicken – diced • 2 stalks celery – diced • 1 medium kumara – peeled & cubed • half small cabbage – sliced • 1 can chopped tomatoes • ¼ tsp chilli • 1 tsp paprika • 1 tsp dried thyme • 500ml gluten free chicken stock • sea salt and pepper • 2 bay leaves This recipe originated in Louisiana. It doesn’t cost much to make, and freezes really well – so make up a big pot and stock the freezer with ready meals! Method 1. Heat coconut oil in a heavy bottomed pot and add the onion and garlic. Stir and cook until soft. 2. Add the chicken to the pan and brown. 3. Stir through the remaining ingredients and bring to the boil. Once boiling, reduce heat and simmer for 20 minutes. 4. Add water if needs be. The Kumara will soften and thicken the sauce. 5. Taste and adjust seasoning if necessary. 6. Remove bay leaves and serve. Adapted from: http://groweatrun.com.au/2013/06/03/chicken-gumbo/#more-157 #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] VEG FRITATTA Serves 2 This recipe is extremely flexible – once you have the egg base you can add whatever you like. Great for using up excess vegetables. You have the option too of adding meat or keeping it as a vegetarian dish – full of satisfying egg protein. Serve with a fresh salad. Ingredients • 4 eggs • 2 Tbsp rice or almond milk • pinch sea salt • whatever you’d like to put in the frittata! Method 1. Preheat oven to 180°C. 2. Precook minced beef, chicken or pork if adding meat. Vegetarian fillings Mushrooms, onion, zucchini, carrot (grated), broccoli. asparagus, capsicum, cauliflower, peas. Meat fillings Minced beef, chicken or ort, shredded chicken 3. Sauté vegetables. 4. Toss vegetables and meat into a small loaf tin. 5. Beat together the egg, milk and salt. 6. Pour egg mixture over meat and/or vegetables. 7. Bake for 40 minutes or until cooked through. #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] CHICKEN STIR-FRY Serves 2 Readymade stir-fry sauces often contain refined sugar and preservatives. This stir fry sauce is super-easy to make and contains no nasties! Serve with rice, or if on a low carb diet, make some cauliflower rice for a low carb option. Ingredients ¼ cup gluten free soy sauce 2 Tbsp red wine (can omit) ¼ tsp garlic - chopped ½ tsp ginger freshly grated 1 Tbsp lime juice 1 Tbsp maple syrup or honey 1 Tbsp high heat oil (eg. coconut or avocado) 300g boneless, skinless chicken breast or thigh 3 cups stir fry veg of choice (frozen is often the easiest!) Method 1. Make the sauce by mixing all the ingredients together. 2. Heat some high heat oil in a wok. 3. Toss in the chicken and brown. 4. Add stir fry veg and heat through. 5. Stir in sauce, lower heat and simmer for 15 minutes or until cooked. Maple syrup is a great whole food sweetener alternative. It is made by boiling the sap of maple trees into a concentrated and sweet syrup. It has a lower glyceamic index than sugar, and contains good levels of calcium, zinc, riboflavin and antioxidants. Make sure you buy 100% maple though – there should only be ONE ingredient on the label! Recipe adapted from: http://www.eatlivegrowpaleo.com/2012/03/basics-stir-fryeverything.html #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] FETA & SPINACH CHICKEN BREAST Serves 2 My husband made this for me on one of our first dates and it’s been a firm favourite ever since. Since the chicken is baked, we often serve with some roast vegetables as a side. Ingredients 2 small boneless, skinless chicken breasts (approx 150g each) feta cheese (about 4 x ½cm slices) 2 big handfuls of spinach (optional) 2 rashers bacon Method 1. Preheat oven to 200°C. 2. Blanch the spinach is some boiling water. Remove, allow to cool. 3. Butterfly the chicken breast. 4. Lay 2-3 slices of feta cheese. 5. Squeeze as much water out of the spinach as possible, and layer on top of the feta. 6. Roll up and if desired, wrap in two rashers of bacon. 7. Pin with toothpicks. 8. Bake for 25 minutes or until cooked through. #glutenfree #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] PALEO MEATLOAF Serves 4 Delicious and easy to make – mix everything together and pop in the oven! This dish goes great with any vegetable side or a salad. Ingredients 1 medium onion – finely diced 500g minced beef ½ cup almond meal 1-2 eggs ¼ cup tomato paste 1 Tbsp garlic - crushed ½ Tbsp sea salt 2 Tbsp dried basil 1 tsp oregano Method 1. Preheat oven to 200°C. 2. Mix all the ingredients together in a large bowl. 3. Form into a loaf and bake for 60 minutes or until cooked through. #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] VEG & CHICKPEA CURRY Serves 2 Easy to make, low cost ingredients and sure to please everyone. Ingredients • 2 Tbls coconut oil • ½ small head of cauliflower – cut into small florets • 2 small potatoes – peeled and cubed • 1 tsp cumin seeds • ½ tsp ground cumin • 1 Tbls ground coriander • ½ tsp turmeric • ¼ - ½ tsp cayenne pepper • 300g tin chickpeas - drained • 400g tin chopped tomatoes • 1 C frozen peas • 1 tsp sea salt Method 1. Heat oil in a large heavy bottomed pot. 2. When hot, throw in cumin seeds and allow to brown. 3. Add cauliflower and potatoes and straight away toss in the rest of the spices. Stir to coat vegetables. 4. Fry, stirring constantly until vegetables begin to sear. 5. Add tomatoes and chickpeas. Stir. 6. Add about 500 mls water and salt. 7. Reduce heat and simmer for 15 minutes, or until potatoes are tender. 8. Add frozen peas and cook through – about 5 minutes. 9. Serve on basmati rice with fresh chopped coriander to garnish. Adapted from: Classic Indian Cooking by Julie Shani #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] HOMEMADE CHICKEN BURGER STACKS Serves 2 If you want to avoid nasty additives, especially gluten fillers, but still fancy the idea of a good burger on a Friday night – here’s a simple recipe to make your own! Ingredients Rosti 1 medium kumara 1 egg sea salt to taste coconut oil for frying Burger 300g chicken mince 2 eggs <¼ cup almond flour 1 Tbls italian herbs sea salt to taste Desired salad ingredients, such as lettuce, tomato, red onion, gherkin. Method Rosties 1. Grate the kumara. 2. Lightly beat the egg and stir through kumara. 3. Form patties and fry in a pan until golden and firm. Burgers 1. Mix all ingredients in a large bowl. 2. Add almond flour in parts to ensure consistency does not get too dry. 3. Form patties and fry in a pan until cooked through. Assemble your stack 1. Start with rosti, then chicken patty. 2. Add desired salad ingredients and enjoy! #glutenfree #dairyfree #paleo #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] CHICKEN NACHOS Serves 2 This recipe allows you to enjoy the tastes of Mexican food, without the gluten- and sugarcontaining readymade packets. Serve with homemade guacamole. Ingredients • coconut oil • 1 medium onion – diced • 300g boneless, skinless chicken thighs - diced • 1 red and 1 green capsicum - diced • 120g bag Kenny’s kumara chips Seasoning • 1 Tbsp garlic salt • ½ tsp paprika • ¼ tsp cayenne pepper • ¼ tsp cumin You can make a big batch of the spice mix and store in a spice jar. Guacamole • 2 haas avocadoes - mashed • ¼ red onion, finely diced • 1 Tbsp coriander, chopped finely • 2 tsp lime juice • sea salt to taste • 1 Tbsp extra virgin olive oil Method 1. Heat coconut oil or any other high heat oil in a large pan or wok. 2. Add onion and cook until soft and golden. 3. Toss in chicken and brown. 4. Stir through spice mix. 5. Add capsicum. 6. Reduce heat and cook for 20 minutes or until cooked through. 7. Mix guacamole ingredients together. 8. Serve on a bed of kumara chips. Adapted from: http://www.happychomp.com/recipes #glutenfree #dairyfree #whole30 Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected] How to make cauliflower rice Cauliflower rice is a great low carb alternative to normal rice. Easy to make and freezes well. 1. Clean the cauliflower and remove any black marks. Pat dry. 2. Using a cheese grater, grate roughly. (You can also use a food processor, but make sure not to pulverise it!) 3. From here you can pop the cauliflower into freezer bags for when you need them. 4. When you’re ready to cook – heat a pan over medium heat. 5. Dry fry cauliflower for about 5 minutes, or until preferred texture. Make sure you keep stirring to avoid burning it. 6. DONE! Sonja Gardiner Nutrition | www.sonjagardiner.com | [email protected]
