Did you know the way you combine certain foods together can influence your body’s ability to absorb specific nutrients? 

Turmeric and Black Pepper

Curcumin, the active ingredient in turmeric is associated with an array of health benefits. Unfortunately, when consumed alone turmeric is poorly absorbed by the body, limiting its potential advantages. Black pepper, containing the compound Piperine is a clever pairing that has been shown to increase the bioavailability (the extent to which absorption occurs) of turmeric. By Combining these two spices together, you can maximise the potential health benefits of turmeric. 

• https://www.fluidformpilates.com/recipe/pineapple-turmeric-and-coconut-smoothie/
• https://www.fluidformpilates.com/recipe/crispy-spiced-turmeric-chickpeas/
• https://www.fluidformpilates.com/recipe/golden-turmeric-paste-tonic/

Fats and fat-soluble vitamins

Fat-soluble vitamins include vitamins A, E, D and K which play an integral role in the bodies physiological processes, promoting growth, reproduction and overall health. As these vitamins are fat-soluble, they do not dissolve in water and require a fat source to be absorbed by the body. 

• Vitamin A: Sweet potato and nuts 

https://www.fluidformpilates.com/recipe/sweet-potato-chickpea-and-macadamia-patties/

• Vitamin E: Avocado and goats cheese 

https://www.fluidformpilates.com/recipe/supercharged-avocado-toast-with-buckwheat-zucchini-bread/

• Vitamin D: Salmon and extra virgin olive oil

https://www.fluidformpilates.com/recipe/grilled-salmon-fennel-mint-salad/

• Vitamin K: Spinach and nuts 

https://www.fluidformpilates.com/recipe/strawberry-spinach-salad/

Vitamin C and Iron 

Iron is an essential mineral the body needs for growth and development, promoting a healthy functioning immune system. Consuming foods high in Vitamin C (citrus fruit, capsicum, broccoli) within the same meal of iron rich foods (especially plant-based) boosts the bioavailability of iron. 

• https://www.fluidformpilates.com/recipe/roast-carrot-hummus/
• https://www.fluidformpilates.com/recipe/sweet-potato-lentil-and-spinach-stew/
• https://www.fluidformpilates.com/recipe/ultimate-green-smoothie/

Resources

https://www.wellandgood.com/nutrient-absorption-cheat-sheet/

https://originsnutra.com/blogs/news/6-food-pairings-that-will-increase-nutrient-absorption?srsltid=AfmBOoorceARz-cg2fYWm6iVakrQj3K6dDeiqpgA3AavVDpI1m4V0R5i

https://health.clevelandclinic.org/iron-and-vitamin-c

When creating a balanced meal or deciding on your weekly shopping list less is more when ensuring a balanced and nutritious meal. Swapping out over-complex products for simple ingredients and whole foods will ensure each meal is rich in antioxidants, fibre, minerals and fibre, essential for overall health. 

Swapping ultra-processed foods for whole foods

With the juggle of everyday life, the allure of convenience, affordability, and taste often leads to an increase in the consumption of ultra-processed foods. These items often provide little nutritional value, full of added sugars, unhealthy fats, excess salt and artificial ingredients. The excessive consumption of these foods can lead to a deficiency in essential nutrients, increase the risk of diet related disease and impact one’s overall health. 

Simple recipes with minimal ingredients

• https://www.fluidformpilates.com/recipe/lemon-and-olive-oil-cake/
• https://www.fluidformpilates.com/recipe/super-green-egg-muffins/
• https://www.fluidformpilates.com/recipe/banana-and-maple-chia-porridge/
• https://www.fluidformpilates.com/recipe/ginger-tofu-zucchini-skewers/

The benefits of choosing simple ingredients and whole foods 

Swapping out ultra-processed items for simple and whole ingredients is a delicious and easy way to promote making nutrition’s decision and balanced meals. Preparing simple meals will improve the quality and variety of your diet, providing more fibre, minerals, vitamins within each meal, leading to a variety of benefits:

• Decreased inflammation 
• Improved gut and digestive health 
• Increased energy 
• Disease prevention 
• Enhanced mental clarity 

Tips for transforming single ingredients to balanced meals

Building a balanced and simple meal doesn’t have to be difficult.

Follow our 5 fundamentals to building a balanced plate – https://www.fluidformpilates.com/nutrition/how-to-build-a-balanced-plate/

Resources

https://www.theguardian.com/society/2024/feb/28/ultra-processed-food-32-harmful-effects-health-review#:~:text=Ultra%2Dprocessed%20food%20(UPF),largest%20review%20of%20its%20kind.

https://www.bmj.com/content/384/bmj-2023-077310

https://www.helpguide.org/wellness/nutrition/cooking-at-home

The body possesses this remarkable ability to cleanse itself of toxins through our vital organs, such as the liver, kidneys, and lungs – a process known as “natural detoxification”. For a healthy person, this process occurs naturally and smoothly; however, when the body becomes overloaded with the burden of toxins, the speed of detoxification begins slows down. 

It is important to recognise the negative connotations pinned to the word “detoxification”, more often associated with unnatural methods of detoxification, such as over-supplementing, restrictive consumption or fasting. This guide to natural detoxification will explore ways in which you can support your body’s natural detoxification process, that is both safe and effective.

Signs Your Body Needs To Detox

General feelings of fatigue, sluggishness and poor digestive are tell tale signs your body needs to reset. Here are five signs your body’s detoxification process is slowing and needs some extra love and support.

• Bloating and inflammation 
• Fatigue and low energy 
• Digestive issues 
• Problematic skin 
• Declined mental health 

Top Three Ingredients To Promote Natural Detoxification

A wholefoods, nutrient dense diet sets the foundation of lightening the bodies toxin load. Incorporating certain foods into your diet has the ability to enhance the body’s detoxification processes.

1. Antioxidants 

Antioxidants play a crucial role in detoxifying your body, by neutralising free radicals, which are harmful molecules that can damage the body’s cells. 

Ingredients rich in antioxidants: 

• Berries 
• Citrus Fruits 
• Turmeric and Ginger
• Dark leafy greens 
• Nuts and seeds

Fluidform recipes rich in antioxidants:

• “Almond and Seed Dark Chocolate Cookies”
• “Lemongrass and Ginger baked Tofu Bowl”
• https://www.fluidformpilates.com/recipe/purple-power-cleansing-smoothie/

2. Fibre

Fibre is the indigestible parts of plant foods that passes through your digestive system, providing several benefits:

• Supports gut health 
• Promotes regularity 
• Helps remove toxins 

Fluidform recipes high in fibre:

• “Sweet Potato, Lentil and Spinach Stew”
• “Banana and Maple Chia Porridge”

3. Water

Hydration is crucial for flushing out waste and toxins stored within the body, improving digestion and promoting digestion, both of which are essential for effective detoxification. While water is the primary source of hydration, many water-rich foods can contribute to your overall hydration. 

Water-rich foods:   

• Watermelon, berries and peaches
• Cucumber, tomatoes, celery and cauliflower 
• Yoghurt 
• Broths and Soups

Hydrating recipes 

• Watermelon Feta & Mint Salad
• Breakfast Broth
• Tomato, Peach & Burrata Salad

Lifestyle Practises To Enhance Detoxification 

1. Daily movement 
2. Stay hydrated 
3. Quality sleep 
4. Reduce the intake of highly processed foods and alcohol

References

https://www.forbes.com/health/wellness/how-to-detox-safely/

https://thehealthychef.com/blogs/wellbeing/6-steps-to-naturally-detoxing?srsltid=AfmBOopVrbti0lOnXY1Ov4fWYJtIds2CwBdAG0UtFEx_beEhhPlACC42

https://www.webmd.com/diet/features/6-reasons-to-drink-water#:~:text=Water%20Helps%20Your%20Kidneys.&text=The%20main%20toxin%20in%20the,is%20adequate%2C%22%20he%20says.

<a href=”https://deannaminich.com/which-fibers-you-need-to-remove-toxins/#:~:text=A%20few%20of%20the%20vital,plays%20important%20roles%20in%20health”>https://deannaminich.com/which-fibers-you-need-to-remove-toxins/#:~:text=A%20few%20of%20the%20vital,plays%20important%20roles%20in%20health</a>

Ever wondered what fuels our instructor, Hattie, who is also a qualified nutritionist? From breakfast to dinner, discover her favourite Fluidform meals that keep her energised and focused throughout the day.

A day on my plate varies from day to day, but I always prioritise nourishing my body with wholefoods and balanced meals. Each meals aims to incorporate as much colour and variety as possible with a mix of proteins, carbohydrates, healthy fats, fruits and vegetables within each meal.   

Breakfast 

Golden Chia and Coconut Pudding 

A nutrient packed breakfast that provides a balance of healthy fats, carbohydrates and protein. Offering sustained energy, digestive support and anti-inflammatory properties for the day ahead. 

I add a serve of protein powder to increase my daily intake!

Lunch 

Faro, beet and poached chicken salad

A satisfying lunch combining faro, beets and chicken to offer a balanced and wholesome meal. Rich in vitamins, minerals and antioxidants from the array of nuts, seeds and vegetables.  

Dinner 

Braised Tomato and Herb Fish

A light and flavour packed dinner that is super quick and easy to prepare, supporting and aiding nightly digestion.  

Snack 

Super Seed Banana Loaf

A fibre rich snack packed with a variety of seeds offering a source of plant-based protein, healthy fats and antioxidants. A great and convenient option to meal prep and have throughout the week. 

Meal prepping, a practice of preparing meals or components in advance, is a convenient strategy to maintain a balanced diet amidst the chaos of daily life. 

Benefits of meal prepping 

1. Achieve nutritional balance  
2. Develop healthy eating habits  
3. Save time and money  
4. Reduce food wastage  

Tips and tricks to meal prepping  

Planning  

• Get organised and plan ahead, map out your meals for the week 
• Consider each of the food groups when planning to ensure a balanced meal  
• Keep it simple! 

Shop  

• Use multipurpose and seasonal ingredients to save time and money  

Prep 

• Prep in batches to save time  
• Invest in in containers to appropriately store your meals 

Putting it all together  

• Evenly portion out meals  
• Top with additional herbs and spices for extra flavour and nutritional value  

Breakfast prep recipes  

• https://www.fluidformpilates.com/recipe/bircher-muesli-with-berry-compote/ 
• https://www.fluidformpilates.com/recipe/golden-chia-and-coconut-pudding/ 
• https://www.fluidformpilates.com/recipe/savoury-muffins/ 
• https://www.fluidformpilates.com/recipe/buckwheat-zucchini-bread/ 

Prepping a balanced salad jar  

1. Start with a base of veggies ½ of your jar  

Mix leafy vegetables, cabbage, celery, cucumber  

2. Layer on a source of fibre rich carbohydrates  ¼ of your jar 

Quinoa, sweet potato, lentils  

3. Add protein a ¼ of your jar  

Opt for a lean source; chicken, turkey and tofu  

4. Top with healthy fats 1 tbsp  

Avocado, vegetable oil, nuts and seeds  

4. Finish by adding flavour  

Season with herbs and spices  

Protein is an essential nutrient for optimal health, pivotal not just during periods of growth and ageing but also throughout every life stage.  

What is the role of protein? 

The importance of protein extends beyond providing the body with sustenance and serves as the building blocks for maintaining and repairing the body’s tissues and muscles. Protein plays a role in supporting bodily processes including hair growth, immune function, enzyme production and hormone regulation.  

How much protein do you need? 

 It is recommended that individuals consume 0.8-1.0 grams of protein per kilogram of body weight each day. As we age, the need for protein increases, with recommendations for ageing adults ranging from 1.2-2.0 grams per kilogram of body weight per day.  

Tone up and build lean muscle. 

Protein plays a crucial role in toning and building muscle. Adequate protein intake stimulates the repair and rebuilding of muscle fibres to achieve lean muscle development and functional strength.  

Signs you need to increase your protein intake 

• Constant hunger  
• Muscle loss or weakness  
• Low energy levels  
• Hair, skin and nail issues 

Sources of protein 

• Nuts and seeds 
• Tofu  
• Eggs 
• Greek yoghurt  
• Nut butters 
• Meat, poultry and fish  
• Legumes  

Tips to increase your protein intake  

• Don’t skip breakfast! Start the day strong with a high protein meal.  
• Focus on including protein within each meal. Prioritise ¼ of your plate to protein.  
• Incorporate high protein snacks between meals  

Protein Snack Recipes:

• https://www.fluidformpilates.com/recipe/bean-dip/ 
• https://www.fluidformpilates.com/recipe/boiled-eggs-nuts/ 
• https://www.fluidformpilates.com/recipe/greek-yoghurt-bark/ 
• https://www.fluidformpilates.com/recipe/green-goodness-smoothie/ 

Building a balanced plate is the basic formula to optimising your health, supporting your goals, increasing your energy and nourishing your body.  

The 5 fundamentals to building a balanced plate. 

1. Fibre-rich Carbohydrates  

Carbohydrates are the body’s preferred source of energy, providing you with fuel in order to function and perform.

• Starchy vegetables: sweet potato and carrots 
• Legumes: beans and lentils  
• Whole grains: quinoa, rice and oats  

2. Non starchy vegetables  

Vegetables are abundant sources of fibre, vitamins, minerals and antioxidants, enhancing not only the nutritional values of your meals but also adding extra flavour, colour and texture to your plate.  

• Leafy greens  
• Tomatoes 
• Eggplant  
• Celery  
• Asparagus  

3. Protein   

Protein plays a vital role in the body, facilitating the building and repair of bones, muscles, and skin, while also contributing to the regulation of hormones and blood sugar levels.  

• Nuts, seeds and legumes  
• Greek yoghurt  
• Nut butter  
• Eggs 
• Chicken 
• Tofu  

4. Healthy Fats  

Healthy fats help to keep the body satiated, offering sustained energy, and supporting essential functions such as brain and nervous system health, cardiovascular wellbeing, and efficient nutrient absorption.  

• Avocado  
• Nuts and seeds 
• Fatty fish  
• Olives 
• Olive, coconut, sesame and peanut oils 

5. Herbs and spices  

Incorporating herbs and spices into your meals is a great way at increasing the nutritional value and health benefits of each meal, as well as enhancing the overall flavour.  

• Basil, rosemary, thyme  
• Turmeric, cinnamon, paprika  

Tips to building a balanced plate  

1. Fill half your plate with non-starchy vegetables  
2. Fill ¼ of your plate with fibre rich carbohydrates  
3. Fill ¼ of your plate with a lean protein source  
4. Add 1 tbsp of healthy fats  
5. Add herbs, spices or seasonings 

The link between diet and exercise

A well-planned and balanced diet is essential for achieving results, reducing risk of injury, improving recovery and enhancing performance. While exercise enhances physical fitness and strength, diet provides the necessary nutrients needed to fuel and replenish the body.   

The exertion of energy during exercise results in the depletion of the body’s energy stores (glycogen). Fuelling and replenishing the body with quality protein, fats and carbohydrates provide the building blocks necessary for restoring energy (glycogen) levels, prompting muscle repair and growth.  

The importance of timing  

Pre-workout nutrition provides the body with necessary energy to sustain physical activity, optimising performance, enhancing endurance and supporting muscle recovery. Aim to eat a balanced pre-workout meal/snack containing carbohydrates, protein and healthy fats 1-3 hours before exercising.  

Refuelling and replenishing within 30-60 minutes after exercise maximises the body’s enhanced capacity to replenish energy stores and absorb nutrients. This facilitates a faster recovery and kickstarts the rebuilding and repair process of muscles.  

Pre Workout meal ideas: 

• https://www.fluidformpilates.com/recipe/banana-with-almond-butter-chocolate-crunch/ 
• Green goddess egg muffins  

Post workouts meal ideas:  

• https://www.fluidformpilates.com/recipe/green-goodness-smoothie/ 
• https://www.fluidformpilates.com/recipe/boiled-eggs-nuts/ 
• https://www.fluidformpilates.com/recipe/herbed-mushroom-and-goats-cheese-omelette/ 
• https://www.fluidformpilates.com/recipe/bircher-muesli-with-berry-compote/