Naturamin guide

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Detox and Diet Guide



At Naturamin we want to help you be the best you can be! That's why we have put together this simple guide to motivate, inspire, inform, and help you reach your goals.

Below you will find a collection of healthy and easy recipe ideas and tips to kickstart your detox and diet journey.

Ready? Set....

GO!



Dos

-EXERCISE! Exercise is the key to achieving your goals. Aim for at least 30 minutes of high intensity cardio or weight train-ing each day-COUNT YOUR CALORIES! To be sure you aren't eating too much you should make sure to count your calories. Download an app like MyFitnessPal to help you keep track on the go. The app will also help decide how many calories you should be consuming per day.-DRINK PLENTY OF WATER! Staying hydrated is important to keep your body functioning at its peak. A glass of water before each meal can help you feel fuller quicker. It also helps flush nasty toxins. -GET A GOOD NIGHTS SLEEP! Your beauty rest is important to help your body repair. 6-8 hours every night is recommend-ed.-WRITE DOWN YOUR GOALS! Did you know that writing down your goals increases your chance of actually completing them? It does! Give it a go. Write them down and stick to them. Hard work and consistency pays off!-EAT FRUITS AND VEGES! Fresh fruit and veges are loaded with healthy vitamins and antioxidants that your body loves! -DO IT WITH A FRIEND! Doing your diet and detox with a friend can be a great way to boost motivation and get results. Keep each other on track and share ideas.



Donts

-CHEAT! Eating something bad or skipping a workout every now and then is ok, but don't make a habit of it! At the end of the day you are only hurting yourself!-FAST FOOD! Highly processed, fa�y and sugar loaded fast food options can be very bad for you! If you do choose to eat out, make sure to take a good look at the nutritional informa-tion, especially the total calories.-AVOID FATS! Despite what you might have heard, fats don't make you fat! Healthy fats are essential to keep your brain and body functioning. Good fat sources include salmon, avoca-do, and fish oil supplements.-ALCOHOL! A glass of red wine every now and then can actu-ally be beneficial for you, but drinking to excess can seriously damage your progress and ruin your detox! Did you know that one vodka and raspberry drink can contain over 200 calories! Ouch!-SALAD DRESSINGS AND SAUCES! Salads are a great option, but be careful when choosing the dressing. Some sauces and dressings can be very high in calories.-QUIT! Don't quit! It might seem hard, but you will thank yourself in the long run!

Pesto scrambled eggs withspinach & avocado

Photography by Andrew Young

Ingredients:4 eggs;2 tablespoons milk;75g baby spinach leaves;1 tablespoon basil pesto, plus extra to serve;Olive oil spray;1/2 large firm ripe avocado, stone removed, chopped;2 slices whole grain toast, to serve.

MethodStep 1: Whisk the eggs and milk together in a medium size bowl, season with salt and pepper. Heat a medium size frying pan over a medium heat and spray lightly with olive oil spray.Step 2: Add the baby spinach leaves, cook stirring, until just wilted. Remove from pan.Step 3: Return pan to a medium heat, spray with a li�le more oil. Add egg mixture and using a wooden spoon, stir and bring the egg mixture on the edge of the pan to the centre. Continue until the eggs are almost set, add the pesto and baby spinach, and stir until just combined. Season to taste with sea salt and freshly ground black pepper. Serve immediately with toast, chopped avocado and an extra dollop of pesto if desired.

Nutrition:Energy - 1750kJFat Total - 32.00gCarbohydrate Total - 16.00gProtein- 19.00gSodium - 420.00mgFat saturated - 7.50gCarbohydrate sugars - 2.50gDietary Fibre- 4.50gCholesterol- 365.00mg

Berries with toffeed yoghurt

Photography by Louise Lister

Ingredients:1/2 cup caster sugar;250g large strawberries, hulled, halved lengthways;150g blueberries;120g raspberries;2 cups Greek-style yoghurt, drained (see note).

MethodStep1: Make toffee syrup Place sugar in a heavy-based frying pan over medium-low heat. Cook, tilting pan back and forth and stirring with a metal spoon for 8 minutes or until sugar dissolves and turns golden.Step2: Meanwhile, combine berries in a shallow serving dish. Dollop yoghurt over berries. Drizzle with hot toffee syrup. Serve.


Breakfast

Chilli garlic prawns

Photography by Bre� Stevens

Ingredients:2 tablespoons olive oil;80g bu�er;4 garlic cloves, thinly sliced lengthways;2 long fresh red chillies, finely chopped;1kg peeled green prawns, with tails intact;2 tablespoons fresh lemon juice;3 teaspoons grated lemon rind;1/4 cup chopped fresh coriander;Rocket leaves, to serve;Crusty bread, sliced, brushed with oil, chargrilled, to serve..

MethodStep 1: Heat the oil and bu�er in a large frying pan over medium-high heat. Add the garlic and chilli and cook, stirring, for 1 minute or until aromatic. Add the prawns and season with salt and pepper. Cook, stirring, for 3-4 minutes or until the prawns are just cooked through.Step 2: Add the lemon juice, lemon rind and coriander to the prawn mixture and toss to combine. Divide the prawns among serving plates and serve with rocket and bread.


Quick chicken noodle salad

Photography by Ben Dearnley

Ingredients:300g dried egg noodles;2 cups shredded cooked chicken, cooled;2 spring onions, shredded;1/2 cucumber, cut into matchsticks;1 carrot, cut into matchsticks;1 long red chilli, seeds removed, finely chopped;1 cup each mint and coriander leaves;2 kaffir lime leaves (see note), finely shredded;Juice of 1 lime;1 tablespoon each brown sugar, fish sauce and soy sauce.

MethodStep 1: Cook the noodles according to the packet instructions, then drain and refresh.Step 2: Place the noodles, chicken, spring onion, cucumber, carrot, chilli, herbs and kaffir lime leaves in a bowl. Toss to combine. Place the lime juice, sugar, fish sauce and soy sauce in a separate bowl, and stir to combine.Step 3: To serve, pour dressing over the salad and toss to combine.


Lunch

Documents

Naturamin guide