The_bare_guide.pdf

BARE GUIDE BALANCED AND REALISTIC EATING

BARE GUIDE CONTENTS

BARE GUIDE DISCLAIMER

3

WELCOME TO BARE

4

GETTING STARTED

5

WEIGHT LOSS, MAINTENANCE OR GAIN

6

THE BARE MODELS THE BARE PRINCIPLES MEAL PREPPING

7-8 9 10-11

FOOD INTOLERANCES AND ALLERGIES

12

STAYING HYDRATED

13

EATING OUT

14

GETTING TO KNOW MACRONUTRIENTS

15-16

BUILDING A BARE MEAL

17-18

BARE BRAND PARTNERSHIPS

19

BARE FAQ’S

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BARE GUIDE DISCLAIMER

The content in this book is written with the assistance of an Accredited Practising Dietitian. These recommendations are not formulated specific to nutritional deficiencies, allergies or health conditions. If you experience any of these, we recommend you seek professional advice from a qualified health professional, such as a doctor or an Accredited Practising Dietitian. The materials and content contained in Leah Itsines’ BARE Guide are to support general health and wellbeing and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of this guide should not rely exclusively on the information provided, as generic guidelines have been used to capture a broad spectrum audience (market specified in introduction). Any specific health and medical questions should be raised with your health care professional. The recommendations provided in Leah Itsines’ BARE Guide are underpinned by the Australian Guide to Healthy Eating (AGHE) and developed in close collaboration with an Accredited Practising Dietitian. The Nourishing Cook Pty Ltd. will not be held liable for the interpretation or use of the information provided. The Nourishing Cook Pty Ltd. makes no warranties or representations, expressed or implied, as to the accuracy or completeness, timeliness or usefulness or any options, advice, services or other information contained, or referenced to, in this document. The Nourishing Cook Pty Ltd. does not assume any risk for your use of this information, as such materials or content may not contain the most up-to-date information. This resource is not individually tailored. It is a guide which has emerged via a combination of personal experience, National guidelines, and where possible, scientific literature and expertise. The information and material contained within this book comes from a number of sources including my own personal experiences and the experience of others who have granted their permission for use of their material, and material copied under statutory licenses. Accordingly the information and material in this book is copyright, 2019. © The Nourishing Cook Pty Ltd. Therefore no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without prior permission of the publisher, The Nourishing Cook Pty Ltd.

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HEY, YOU! I’m a self-taught cook, the best-selling author of The Nourishing Cook and creator of the BARE Guide, and – of course – a crazy foodie. First things first . . . WELCOME to my BARE Guide! BARE is a Balanced and Realistic Eating Guide that enables you to feel happy and healthy while still enjoying all of your favourite foods. My BARE Guide is not a short-term eating plan. Rather, it provides the recipes, resources and tools to support you in achieving a balanced and realistic way of eating that can be sustained long into the future. As you may have seen on your online portal (accessible, anytime!) you have lifetime access to ALL BARE recipes, resources, meal planners and shopping lists! On top of this, you will also gain lifetime access to our exclusive BARE Guide community Facebook group. To start, download weeks 1-4 documents and begin your BARE journey! Simply, log in and download your BARE documents as you need them. I have designed my BARE Guide so that the recipes are interchangeable, giving you the flexibility to eat the foods that suit YOUR individual lifestyle and, most importantly, your tastebuds! I’m proud to say that each model in my BARE Guide is nutritionally balanced (based on the AGHE) for a moderately active female between the ages of 19–50. This means you can be reassured you are eating the right amount of macronutrients every single day! Personally, I do not believe in counting calories. In my opinion, it is time-consuming and unsustainable, for this reason I haven’t included the calories for each recipe. You’ll notice my example weekly meal planners are heavily ‘meal prep’ focused so you can easily fit healthy eating into your lifestyle. However, it is your choice as to whether you follow these example weeks or create your own. If you prefer to meal prep, batch cook or cook day-to-day – My BARE guide allows for all of these options. In essence, I want you to think of the BARE Guide as a food hub where you have all of the essential tools to support you in your journey towards your individual health goals. Lifestyle changes take time, patience and persistence to make them stick, so let’s do this TOGETHER as a BARE community! As you start living and breathing BARE, I would love to see your creations. Make sure you follow my Instagram pages @leahitsines and @bareguide and tag #leahitsines and #bareguide, so I can share your amazing pictures! Finally, if you haven’t already, click here to join our official BARE Guide Facebook community. Here you will be able to connect with women all over the world on their BARE journey and share tips, tricks and ideas to support your own journey. I have no doubt you’ll absolutely LOVE my BARE Guide! CLICK HERE for a big HELLO from me! Love, Leah xx @LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE

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GETTING STARTED

NUTRITION AND MOVEMENT NUTRITION BUILDING BLOCKS Food provides the essential nutrients or building blocks that help your body maintain, repair and fuel your organs, and provide the energy needed for day-to-day activities. Nutrients are ESSENTIAL to function at an optimal level. Healthy Eating is not a ‘one size fits all’ approach. Nutritional requirements differ from person to person, depending on age, stage of life, body composition and physical activity levels. This is why my BARE Guide provides flexibility, as well as alternatives and planners to help you create a way of eating that suits you.

THE BENEFITS OF A BALANCED DIET A BALANCED diet allows your body to function optimally. When you eat, your body breaks down the nutrients in the food you have eaten. These nutrients come in two forms: macronutrients and micronutrients. Macronutrients are energy-providing nutrients that your body needs in large amounts. These include protein, carbohydrates and fats (I will explain these in further detail later in the BARE Guide). Micronutrients – vitamins and minerals – are needed in smaller amounts, but are also crucial to optimal health.

FOOD IS FUEL Think of your body like a car. A car needs fuel, oil and air-filled tyres to run efficiently. Similarly, your body needs nutrients, water, sleep, sunlight and movement to be able to perform to its optimum level. This is why it’s so important to fuel your body correctly. By understanding the benefits of balanced eating, it’ll make it eaiser for you to take a step in the right direction to a healthier and happier lifestyle.

MOVING YOUR BODY While eating well is important for a balanced and healthy lifestyle, exercise also plays a vital role. I recommend you are moderately active and enjoy 30 minutes of exercise a day while eating BARE (as per the Australian Physical and Sedentary Behaviour guidelines). Exercise should include a combination of strength, flexibility and cardiovascular training. It’s not about crazy-long workouts in the gym every day, it’s about moving your body in an enjoyable and sustainable way. Keeping yourself fit will work wonders for your physical, mental and emotional wellbeing. Just like with eating, it is important to find a REALISTIC exercise plan that suits your body and lifestyle.

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WEIGHT LOSS, MAINTENANCE OR GAIN CAN I USE THE BARE GUIDE TO LOSE OR GAIN WEIGHT? The short answer is YES, absolutely! Whether your goal is weight loss, maintenance or weight gain, my BARE Guide is suitable for you. BARE is tailored to the Australian Dietary Guidelines and the AGHE, to ensure you are getting the correct balance of the core food groups to achieve good health. For the average person, the key to weight loss or gain is not just the types of foods consumed, but the amounts. If you are trying to lose weight and feel the BARE meals are too big for you, you may need to tweak the portion sizes to be a little smaller and to better suit your requirements for weight loss. If you are trying to gain weight (or you’re an athlete who does heavy weight training), you may need to adjust the portion sizes to be bigger and to better suit your nutritional needs. Ultimately, only YOU know if you’re eating too much or too little at each meal. The best way to eat the correct amount for you is by paying attention to your body’s natural cues and listening to your hunger needs.

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THE BARE MODELS As everyone eats in their own unique way, I have developed two different food models that allow you to eat and cook in your own individual way. Both models are designed to ensure you are eating a nutritionally BALANCED diet every day. They have been tailored to meet the AGHE nutritional recommendations, based on a 19–50 year old moderately active female. However, as nutritional requirements differ from person to person, remember these models are there to guide you and you may need to adjust the portion sizes slightly to better meet your specific nutritional needs. Both models provide exactly the same amount of serves from each of the core 5 food groups, but are spread out differently across the day. By following the guidelines below you can be confident you are getting the correct amount of macronutrients from your BARE meals, to support you in achieving your health goals:

TIP: Plan ahead and use your weekly planner to decide which days you’ll be eating from Model 1 or Model 2.

1. Follow the same model on any given day. So, for example, on Monday you can choose to eat meals from EITHER Model 1 OR Model 2 – not a combination of both. You can alternate between Model 1 and Model 2 as much as you like across the WEEK, but just make sure you are not swapping between models across the DAY. 2. Aim to eat three main meals and two snacks per day while following the guide. I have highlighted the key differences between the two models on the following page.

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THE BARE MODELS MODEL 1 BREAKFASTS are predominately grain-based, providing a great source of energy and fibre to start your day. MAIN MEALS are protein-based, and include a little dairy. The added protein will fill you up for longer, which helps prevent hunger throughout the day. SNACKS are high in fibre to ensure a stable energy supply throughout the day, and helping to avoid those mid-morning and mid-afternoon blood-sugar slumps. Note: If you love a coffee or two each day like me, don’t worry! Both models allow dairy serves to be used in hot beverages (like tea and coffee) across the day.

MODEL 2 BREAKFASTS are predominantly protein-based. Starting the day with a high-protein breakfast will help to keep you full for a long time. MAIN MEALS are grain-based, to provide a stable energy supply and a good source of fibre. SNACKS are fruit-based, providing fibre, vitamins and minerals. These help to keep your energy levels up throughout the day and help to prevent those mid-morning and mid-afternoon energy and blood-sugar slumps. Note: If you love a coffee or two each day like me, don’t worry! Both models allow dairy serves to be used in hot beverages (like tea and coffee) across the day.

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THE BARE PRINCIPLES Whether you are following my example meal planners or creating your own eating plan using BARE recipes, it’s important you follow the principles below: 1. Eat lean red meat a maximum of 3 times per week. 2. Limit processed meats, E.g salami/sausages. 3. Aim to eat 2–3 portions of fish per week, including oily fish such as salmon and tuna. 4. Opt for high-fibre carbohydrates such as wholegrain and wholemeal, whenever possible. 5. Bulk up your meals with a variety of vegetables. 6. Choose mostly whole fruits (with skin) instead of dried fruit and fruit juice. 7. Experiment! Try using my BARE Guide ‘Swaps and Alternatives’ table to help you create your own delicious meals that align with your personal food preferences and dietary needs.

TIP: It’s important to experiment with food! Don’t be afraid to

try something different at least once a week whether that be a different grain, different protein or a new veggie!

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MEAL PREPPING HOW DOES MEAL PREP WORK WITH THE BARE GUIDE? I have designed my BARE Guide to make healthy eating REALISTIC, so all the recipes are quick, easy and flexible. My example meal planners are heavily meal prep focused, meaning you cook twice per week and eat the same main meals across a few days. This is a really effective strategy if you are time-poor and/or simply do not enjoy cooking as often as me! It is amazing how much time opens up across the week if you meal-prep, however it’s definitely not essential. Meal-prep is just one example of how the BARE Guide can fit into your lifestyle. If you are someone who prefers to cook and eat fresh every day or someone who falls somewhere in the middle, the BARE Guide also allows for this – ­ the choice is yours!

I DON’T TYPICALLY MEAL PREP, BUT I’M INTERESTED TO LEARN. WHERE DO I START? Once you start meal prepping, you’ll ask yourself why you hadn’t tried it sooner! Here are some tips and tricks you can use throughout the week to save you time in the kitchen. 1. Fill in one of the BARE Guide weekly meal planners & shopping lists so you know what you are eating ahead of time. Refer to weekly meal planner in your resources for easy printable planners. 2. Next, head to the shops to buy all of your ingredients. Make sure you tick off your staples that you already have so you’re not over spending. 3. Pre-wash and chop your vegetables. 4. Prepare and marinate your proteins. Depending on how soon you are planning on cooking these, store in the fridge or freezer. 5. Cook your grains ahead of time. I typically batch-cook my quinoa, rice and pasta, then store them in the fridge for when I am assembling my meals. 6. Don’t be afraid of your freezer! Portion out proteins, wholegrains and veggies and freeze for a quick go-to when time poor. I suggest setting aside time once or twice a week to batch-prepare your meals or ingredients as suggested above. This will really help you maintain healthy eating across the week, especially on those busy days.

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MEAL PREPPING PLANNING AND PREPARATION Planning and preparation are key to a successful lifestyle change. Having a well stocked kitchen is essential to cooking and sustaining the BARE way. I have included a section on my ‘Must Have Kitchen Staples’ in BARE 1 Resources. These ingredients are the foundation of my kitchen. I have included an abundance of information around staples, storage, bulk buying and more to help you set up your kitchen for success.

PORTION SIZES All recipes in BARE are specifically portioned to provide the correct amount of lean proteins, wholegrains, fruit, dairy and vegetables based on the AGHE. As mentioned earlier, everyone’s nutritional requirements are different. You may find the BARE Guide portions are too large or too small for your specific needs; all you need to do is adjust the portion sizes accordingly. Paying attention to your hunger and fullness level is the best guide as to how much you need to eat. All recipes in the BARE Guide are made to serve 1 (unless specified otherwise). If you are cooking for someone else or are meal prepping, you’ll need to multiply the ingredients by the number of people you are serving, i.e. if you are cooking for you and your partner simply multiply the recipe by 2 or if you are meal prepping for 3 days multiply the recipe by 3. Please note: All weights and measurements listed in the recipes refer to the raw (uncooked) weights of each ingredient, unless otherwise specified.

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FOOD INTOLERANCES AND ALLERGIES IN BARE

If you have food allergies or food intolerances and need to avoid certain ingredients, don’t worry, I haven’t forgotten about you! I have created a ‘Swaps and Alternatives for Allergies and Intolerances’ chart in the BARE 1 Resources document. This will allow you to swap out the ingredient(s) you can’t have or simply don’t like for an alternative ingredient. It’s important to follow the recommended serving size of the alternative ingredient to maintain the nutritional balance of the meal (as closely as possible). For example, for someone that has a gluten intolerance, 1 slice of bread can be swapped for 1 gluten free bread or wrap. Below I have highlighted some common food allergies and intolerances and the relevant ingredients used throughout BARE. These can be substituted using the swaps and alternatives section of BARE resources, page 5-7.

LACTOSE INTOLERANCE If you have a lactose intolerance, you may be trying to limit the amount of lactose you consume in your diet. Everyone’s tolerance levels differ so it is important that you tailor the amount you consume to your own needs. Lactose is a sugar that naturally occurs in dairy products. In BARE recipes, you’ll find it in the following ingredients: • Milk • Cheese • Yoghurt Refer to the ‘Swaps and Alternatives’ chart in your BARE 1 resources for lactose free swaps and alternatives. TIP: I have provided swaps and alternatives for the most common food allergies and intolerances. If you have allergies or intolerances outside of these, please seek advice from your healthcare professional about how to manage these.

COELIAC DISEASE & GLUTEN INTOLERANCE If you are avoiding gluten due to coeliac disease or gluten intolerance, you will want to substitute the following ingredients in the BARE recipes: • • • • •

Bread Wraps Pasta Oats Flour

• • • •

Crispbread Barley Bulgur Hokkien noodles

Refer to the ‘Swaps and Alternatives’ chart in BARE resources for gluten free swaps and alternatives.

NUT ALLERGIES If you have a nut allergy, you’ll need to look out for the nuts that appear in the BARE recipes. • • • • •

Almonds Cashews Peanuts Walnuts Mixed nuts

Refer to the ‘Swaps and Alternatives’ chart in BARE resources for nut free swaps and alternatives.

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STAYING HYDRATED HOW MUCH WATER SHOULD I BE DRINKING? Staying hydrated is very important. I recommend consuming 2–2.5 litres of fluids each day, primarily from water. Keep in mind these are general guidelines, as fluid requirements vary according to gender, age, activity level and climate. When you sweat you lose fluid, therefore it is important that you consume more fluids when you are exercising or when you are in hot climates. Not drinking enough can cause your body to become dehydrated. Signs of dehydration include: thirst, headache, fatigue and weakness. I can’t stress enough the importance of staying hydrated. If you’re not used to consuming 2-2.5 litres each day, I suggest increasing your daily intake over time. Gradual changes are easier to achieve and are more likely to become long-lasting habits. Water is the best fluid for your body. However, some people find it difficult to drink 2–2.5 litres of water every day. If you do struggle with this, try making your water more exciting by adding fresh fruit such as sliced lemon, lime or fresh berries. Herbal teas (such as ginger, berry and peppermint) are great too. Iced variations are perfect for summer. Green tea or black coffee is fine too, although see below for more info on caffeinated drinks. Please note: these are just suggested alternatives and should not be used to completely replace water intake.

TEA & COFFEE Drinks that contain caffeine, such as coffee and black/green tea, are often claimed to have a diuretic effect. However, recent studies suggest that this generally only occurs when caffeine is consumed in high doses. I suggest limiting your intake to a MAXIMUM of 1 or 2 cups of coffee or 5 or 6 cups of tea per day. I have designed the BARE Guide to give you the right amount of macronutrients you need to function optimally each day. As a result, you shouldn’t feel the need to reach for caffeine as an energy boost throughout the day (getting enough sleep will also help with this!).

ALCOHOL

SOFT DRINK & ENERGY DRINKS

Although I personally choose not to consume alcohol, I understand it’s something a lot of people enjoy. If you do drink alcohol, I suggest you enjoy it in moderation, and drink no more than 2 standard drinks on any one day.

Soft drinks and energy drinks often come with excessive amounts of sugar, caffeine and energy (and not much of the good stuff!). I do not recommend consuming soft drinks or energy drinks regularly. If you enjoy drinking these when you’re out socialising, don’t panic!

Please note that both of the BARE Guide models do not account for the additional energy and macronutrients you will be consuming when you drink alcohol.

BARE is about moderation and it is important that you are still able to actively participate in your social activities. Just try not to consume these drinks regularly and keep them for special occasions.

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EATING OUT The BARE Guide is all about BALANCED and REALISTIC EATING that easily fits into your day-to-day life! Therefore it is perfectly okay to enjoy a meal out. Maintaining your ‘normal’ food activities – in a healthy way – is key to creating a long-lasting healthy eating pattern and healthy relationship with food. For this reason, you will see on my example meal plans I have left Sunday blank to demonstrate that it is okay to eat out or unplanned. In my example meal planners, I have chosen to take Sundays off, but you can do this on any day of the week that suits you best. If you prefer to continue to eat from the BARE Guide, just pick one of the models and follow the recipes, as you would on any other day. If you are eating out in a café or restaurant, here are some menu items that are generally healthier options:

BREAKFAST Go for the following: • Eggs on toast, add some veggie sides like tomato/mushrooms • Mushrooms on toast • Baked eggs • Bircher muesli • Fruit toast • Porridge • Fruit and veg based smoothie

LUNCH & DINNER Aim for a small serving of lean protein, a serving of wholegrains and a generous side of vegetables or salad. • Sushi, sashimi • Stir-fry • Wrap/salad (be careful of the dressings!) • Pasta with tomato based sauce • Steak and vegetables • Grilled fish and salad • Baked chicken breast with vegetables • Cold rolls • Roast and vegetables TIP: Portion sizes when eating out can be much larger than at home, so consider sharing with someone or take the leftovers home to enjoy later! @LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE

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GETTING TO KNOW MACRONUTRIENTS

Macronutrients are nutrients that your body needs in large quantities. There are three types of ‘macro’s’: carbohydrates, protein and fats. All of these provide you with energy and essential nutrients that you need to fuel your body and are ESSENTIAL components for creating a nutritious, balanced meal. Your body simply can’t function to its full potential without the right amount of macronutrients.

PROTEIN When it comes to growth and repair of your body, protein plays a crucial role. It helps build and repair muscle, ensures your organs function properly and strengthens your hair and nails. Signs that you may not be getting enough protein include low immunity, weight loss (muscle loss) and a feeling of weakness. Protein is found in high amounts in animal-based products, including chicken, turkey, beef, pork, fish and eggs. However, many plant-based foods are also good sources of protein, including legumes (lentils, beans and peas), nuts, seeds and tofu. PROTEIN POWDER: While a healthy, balanced diet should provide you with all of the essential macro and micro-nutrients required for good health, I have included protein powder in some of the BARE recipes. This has allowed me to incorporate some ‘sweet’ snacks without adding sugar or fat. Some of my favourite protein brands are Rule 1 (Chocolate Fudge or Vanilla Ice Cream) and Happy Way Vanilla. If you do choose to use protein powders, ensure to not use them as a meal replacement.

CARBOHYDRATES One of the biggest nutrition misconceptions is that carbohydrates are bad for you. Diets often restrict carbohydrate intake, I’m here to suggest otherwise! Your body needs carbohydrates for energy and essential vitamins and minerals. Carbohydrates are also essential for providing dietary fibre which keeps our gut happy and healthy. The key is to choose the HEALTHIER, slow-burning or ‘low GI’ carbohydrates, instead of quick-acting or ‘high GI’ carbohydrates. To give you a quick run-down, carbohydrates are rated according to ‘GI’ or glycaemic index. High-GI carbohydrates are fast-burning carbohydrates that release glucose (sugar) very quickly into the bloodstream. High-GI carbohydrates include white bread, table sugar, syrups and sugary cereals. High-GI foods will give you a sharp spike in blood sugar and energy levels, but the boost won’t last long. After a short time, your blood sugar levels will drop and you’ll be left feeling tired and searching for your next energy hit. Low-GI carbohydrates are broken down at a slower rate and the glucose is released slowly into your bloodstream, giving you a longer, more sustained energy supply. Low-GI carbs include wholegrain bread, oats, fruit and legumes. I recommend choosing Low-GI carbohydrates wherever possible. @LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE

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GETTING TO KNOW MACRONUTRIENTS

FATS Fats, like carbohydrates, can sometimes seem scary, but they are often misunderstood. Over the years, we’ve been inundated with theories about how fat is ‘bad’ for us, but this is not the whole story. Fats are an essential component of a healthy balanced diet and provide essential vitamins. As with carbohydrates, the important thing is the type of fat you eat. Saturated fats (found naturally in animal-based products) and trans fats (found in fast foods and processed foods) are the unhealthy fats and should be limited in your diet. The healthier fats, which are essential to a healthy balanced diet, are unsaturated fats (polyunsaturated and monounsaturated fats). These are mostly found in plant-based foods, including olives, nuts and seeds and their oils, as well as oily fish, like salmon and tuna.

SHOULD I BE COUNTING MACRO’S? Counting macros involves calculating the exact amount of protein, fats and carbohydrates you eat across the day or in each meal. This can be time-consuming and can result in becoming too preoccupied with specific nutrients rather than focusing on achieving an overall balanced eating pattern. While I don’t personally count macros, it’s important to gain an understanding of what they are so that you can make healthy choices. I have removed the need to count macros as each model is designed to provide the correct amount every day. Please note: If you have a medical condition that requires you to count your macros, please email the team at [email protected] and we will assist you.

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BUILDING A BARE MEAL GUIDELINES

Once you’re familiar with the BARE meals, guidelines and principles, I encourage you to start creating your own BARE meals. They can be as simple or complex as you like. Experiment! I can’t stress this enough when making your own delicious creations in the kitchen. The following guidelines are designed to help you build your own BARE meals. Refer over the page for example serving sizes from each of the food groups. STEP 1: Start with a lean protein. When choosing your protein, aim for 1–2½ serves. This could be red meat, chicken, fish or eggs or, for a plant-based options, tofu, tempeh, legumes, nuts or seeds. STEP 2: Next up is flavour! What seasoning or marinade are you going to coat your protein in? For example, If I was using chicken, I would season this with salt, pepper and dried oregano. Then depending on the meal, I add fresh herbs, spices and sauces to give it more flavour. My favourite herbs to boost flavour are garlic, chilli, ginger, coriander, rosemary, paprika, cumin and basil. STEP 3: Then, go with wholegrains. Aim for 1½–3 serves. These include breads, cereals and grains (rice, pasta, couscous, quinoa). Try to go with wholegrain and wholemeal options wherever possible. As with protein, add fresh herbs or spices, or cook your grains in vegetable or chicken stock to give extra flavour. STEP 4: Then we have vegetables and legumes. Aim for 3 serves. Vegetables are super important and all have their own beneficial vitamins, minerals and antioxidants – so try to pick a few different coloured vegetables to maximise these benefits! Legumes such as beans, lentils and chickpeas are also included in this group. STEP 5: Lastly, we have the extras! Extras like dairy, fruit and healthy fats are necessary every day, so try to squeeze them in where you can! I typically add cheese, such as feta, to a salad or yoghurt to a curry. I top my breakfast with fruit or enjoy a piece of fruit with my morning or afternoon snack. Adding fruit to meals – such as apples in soup – is also a great way of sneaking it into meals! When cooking, I recommend using plant based oils (olive oil) as a way of getting in some healthy fats!

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BUILDING A BARE MEAL SERVING SIZES

WHAT IS A SERVE? Below are some examples of serving sizes (as per AGHE) to be used to guide your BARE meals. Each example below represents 1 serve of the particular food group. Refer to the above guidelines to determine how much of each food group you require within each meal. For additional alternatives from each food group, refer to the ‘Swaps and Alternatives’ chart in BARE resources on page 5-7

GRAINS • 1 slice (40g) bread • ½ cup OR 75 - 120g cooked rice, • ½ cup OR 75 - 120g cooked pasta FRUIT • 1 medium apple, banana, orange, mango or small pear • 1 cup berries • 30g dried fruit LEAN MEAT, POULTRY, FISH, EGGS & ALTERNATIVES • 65g cooked lean red meat • 80g cooked chicken • 100g cooked white fish fillet or tinned tuna • 70g cooked salmon fillet or tinned salmon

VEGETABLES Non-starchy Vegetables • ½ cup cooked green or orange vegetables • 1 medium tomato • 1 cup green leafy or raw salad vegetables Starchy Vegetables • ½ medium sweet potato or potato DAIRY PRODUCTS & ALTERNATIVES • 250ml milk or calcium-fortified milk • 200g plain yoghurt OR Natural Greek yoghurt • 40g (hard,white) cheese HEALTHY FATS This is what you will cook your food in or use to top/dress your food with. • 1 ½ tsp monounsaturated or • polyunsaturated oil • 10g nuts or 2 tsp nut butter

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BARE BRAND PARTNERSHIPS As an added thank you for purchasing BARE, I have teamed up with some of my favourite brands to give you a little discount within their stores. See below for your discount and their relevant terms and conditions. ! I recommend happy way as a whey protein/vegan protein for the recipes that call for protein powder. Enter the code happyleah for 10% off your order.

With BARE, It’s not about crazy-long workouts in the gym every day. It’s about moving your body in an enjoyable and sustainable way. I LOVE P.E Nation (I wear it even when I’m not going to the gym haha!) Valid until 19/08/2019. Enter the code leah20barexpe to get 20% off your order! I LOVE Envy U Skincare. This is one of my friends labels and I can guarantee you, it cleared my skin and I don’t use ANYTHING else. My favourites are the Extra Strength & Collagen Body Basic Soaps. Click the link below to get 20% off your order! ENVY U DISCOUNT - 20% OFF Thrive market is an incredible online organic store where you can get groceries and household items at wholesale prices. Please note, this is only valid for US residents. Click the link below to get 25% off your first order and a FREE 30 day trial! Click Here! Wiltshire is Australia’s most iconic Kitchenware brand and they’re amazing! They have a range of all of the kitchenware you need to be a hero in your kitchen! The discount code is valid for delivery within Australia only. Enter the code BARE20 at their checkout to get 20% off your order! Tropeka is an amazing Australian brand that provides a range of super food and protein powders. Enter the code BARE15 to get 15% off your first order.

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BARE FAQ

Before you start, I recommend you consult with your doctor or health professional before commencing any new health, fitness or nutrition program. While I am always here to provide general help and support, this should not be used in place of professional advice. HOW DO I GET THE MOST OUT OF BARE? Familiarise yourself with the BARE guide, recipes, weekly meal planners, shopping lists and resources. Use the BARE community Facebook group to share your experience, tips and tricks with others on their journey. I WANT TO JOIN THE FACEBOOK GROUP! Our group is exclusive to our BARE community! To join the group please enter the email you used to purchase BARE. If you are having trouble with this, please let me know at [email protected]. au and my team will sort it out. There may be a slight delay but we will try to get back to you ASAP. Click this link to join! WHAT LEVEL OF COOKING EXPERIENCE DO I NEED? Whether you’re a beginner or a master chef, BARE is for you. BARE caters to everyone, no matter how advanced your cooking skills are. ARE CALORIES PROVIDED IN BARE? Personally, I do NOT believe in counting calories, as it is time consuming and unsustainable. Using the AGHE has ensured the BARE models provide an appropriate amount of calories and nutrients each day. Threfore, I haven’t included the calories for each recipe. WHAT DO I DO IF I’M STILL HUNGRY? As everyone is different, you may need to slightly adjust the portion sizes of your main meals, breakfasts or snacks to better suit YOU. Be careful, sometimes thirst or boredom can be mistaken for hunger. Try to avoid overeating and make sure you’re hydrated so you’re not making the portion sizes bigger and causing yourself to over eat. CAN I DO MY OWN FOOD THING? I have designed the weekly meal planners to give you as much flexibility and freedom as possible. I recommend you stick to each recipe as closely as possible. However, you can create your own weekly meal plans as you like. WILL I STILL HAVE ACCESS TO BARE AFTER THE 12 WEEKS? Of course! You have lifetime access to the BARE guide, recipes, meal planners and resources. Simply log in at any time and use as you need. WHAT ABOUT MY FAMILY, CAN THEY EAT THESE MEALS TOO? YES!! Everyone is welcome to eat from BARE! I have tailored the recipes to one serve, so just multiply the recipe by how many people you’re cooking for. I WANT TO CONTACT YOU, HOW CAN I REACH OUT? If you’re having any difficulties please contact us at [email protected]

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE

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BARE FAQ

I’M WORRIED MY SHOPPING LIST IS GOING TO BE CRAZY! If that first shop is worrying you, please don’t stress! Your initial shopping list may be pricey because you’re stocking up on staples. These staples will last AGES in your kitchen and will bring your cost of groceries down each week. WILL MY DETAILS BE KEPT PRIVATE? YES. Your details are private information and won’t be shared! WHAT IF I DON’T HAVE TIME TO COOK? We made our meal plans just for this reason! The example weekly planners are heavily meal prep focused to reduce your time in the kitchen during busy weeks. ARE SNACKS INCLUDED IN BARE? YES!! Of course they are. I love a good snack. Check out your Model 1 and Model 2 snack recipes. CAN I EAT OUT AT RESTAURANTS? YES! I have devised an entire section addressing this in the guide. It’s important to catch up with your loved ones over breakfast, lunch or dinner. Please refer to the ‘Eating Out’ section in your BARE Guide for my top healthy eating tips on what to eat while eating out. I’M VEGETARIAN, WHAT DO I DO? This version of BARE is a regular (meat-based) guide. I have included some vegetarian options throughout the guide. However, if you do want to make meat-based meals vegetarian refer to the ‘Swaps and Alternatives’ chart in your BARE resources to make the adequate swaps when swapping ingredients. For example, 100g of lean meat equates to 170g tofu. CAN I PRINT THE RECIPES, MEAL PLANNERS AND SHOPPING LISTS? YES! I have designed all of these documents to be printable. Both the meal planners and shopping lists will help you plan out your weeks, stay organised and shop for your ingredients.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE

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