Hello and welcome back to the Innate Wellness Centre! The team at Innate are keen to build on our fitness platform from last year by delivering more holistic advice on your health and wellbeing. Accordingly, we have put together a 12 week nutrition plan for you to use in whatever capacity you would like. You may choose to follow the meal plans as prescribed or you may just like to try some new recipes from the plan? The best part is that it provides a good variety of nutrient dense meals which will hopefully educate you on the food groups you should be eating most.
There is a plethora of research that is released daily on the benefits of a nutrient dense diet and its associated benefits on your health and wellbeing. Things like increased immunity, positive impacts on your mental health and reducing cardiac risk factors such as high cholesterol and blood pressure are some of the ways a good diet may benefit you.
Each week, we will release a new meal plan for you to follow. It's written by nutritionists and comes with shopping lists, full meal plans and vegan and dairy alternatives. Some of the meals will double up for lunch and dinner however I have found that most of the portions are quite small, so if you want left overs, make some extra :) I will also add a small nutrition exert each week on a different topic to give you a little more insight into the plans.
I have been using this myself and I'm really enjoying the added variety we now have in our cooking repertoire. I have added the meal plan and shopping lists at the top of the page and then I've categorised the recipes for you under 'breakfast,' 'lunch,' snacks,' and 'dinner' I hope you enjoy the journey and I encourage any feedback you may have. Bon appetite - Kel :)
This week you will notice many of the breakfast recipes use blueberries. For a small fruit, they are packed with nutrients! Blueberries have very few calories whilst providing important vitamins such as C and K. They are also rich in antioxidants - compounds that protect against free radicals (unstable compounds that can damage your cells leading to diseases such as cancer). Some studies have also shown blueberries can reduce blood pressure and DNA damage that happens through oxidation, leading to premature ageing. They also yield a lot of fibre, which helps keeps your digestive system regular whilst also 'feeding' your gut microbiome. SO many benefits!
DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES
More about Kelly Nicholas
Kelly Nicholas holds a Bachelor of Health Science Degree in Paramedicine and currently works as a Paramedic for Ambulance Victoria. Kelly is also a qualified personal trainer, having studied a second degree in Exercise Science. She has continued to evolve her passion for health and fitness over the years by completing many short courses, the latest being a specialisation in nutrition for exercise professionals. Kelly and her business partner Louise Moss, run Change it up Training - a small business running group exercise classes that helps motivate others to be the best/healthiest version of themselves.