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hydrationh.e.l.p.bikiniBODYguideaHerbal tea (Green, ginger, peppermint etc.)aIced Herbal tea (home made, not purchased)aBlack coffee (ground beans or instant)aMineral waterThese alternatives are not to be confused as complete substitutes. It isrecommended that you drink water during the day, as some alternativeshave additives or chemicals, such as caffeine in coffee. Caffeine can act as adiuretic, which can therefore promote dehydration. The substitution of the ‘odd’replacement drink is not concerning but it is recommended that you do make aconscious effort to drink water.Importantly, in my experience, clients who have given focus to their holistichealth (training, eating, and resting) achieve best results. This includes aconscious effort to keep hydrated with water.
cooking tipsh.e.l.p.bikiniBODYguideFrom my experience with clients, the following tips can also be consideredto enhance the taste and variety within a healthy eating plan. While it isacknowledged that kilojoules (Kj) is the metric unit for measuring food energyin Australia, the following section uses calories as it is more commonly usedinternationally.low calorie VegetablesThe following foods are excellent for filling you up and providing variety andflavour for your meals. These non-starchy vegetables are low in calories (orkilojoules) and have little effect on weight gain. Remember, you need at least5 serves per day from the vegetable & legumes food group.Vegetables and salad are an excellent source of a variety of vitamins andminerals, fibre and antioxidants.DDAlfalfa sproutsDDArtichokesDDDBean sproutsDDBroccoliDDDCabbageDDCapsicumDDCauliflowerDDCeleryD Bamboo shootsD Brussel sproutsDDChivesDDDDDFennelDDGarlicDDDKaleDDDLeeksD CucumberD EggplantD EndivesD Green beansD LettuceDDMushroomsDDCressDDOnionsDDParsleyDDPumpkinDDRadishesDDShallotsDDSilverbeetDDDSquashD Spring onionsDDSnow peasDDSauerkrautDDSproutsDDSpinachDDTomatoesDDTurnipsDDWatercressDDZucchini
Page 1 and 2: bikiniBODYguideh.e.l.p.bikiniBODYgu
Page 3 and 4: about the authorsKayla ItsinesDirec
Page 5 and 6: h.e.l.p overviewh.e.l.p.bikiniBODYg
Page 7 and 8: the menu overviewh.e.l.p.bikiniBODY
Page 9 and 10: 11Daythe menu planh.e.l.p.bikiniBOD
Page 17 and 18: single serve size alternativesfor f
Page 19 and 20: Food GroupMin servesper daySample S
Page 21: hydrationh.e.l.p.bikiniBODYguideOne
Page 25 and 26: fruit mixes & juicesIn the followin
Page 27 and 28: how to enjoy grain foodscooking tip
Page 29 and 30: food hygienecooking tipsh.e.l.p.bik
Page 31 and 32: lifestyle changesh.e.l.p.bikiniBODY
Page 37 and 38: education sectionh.e.l.p.bikiniBODY
Page 43 and 44: Fatseducation sectionh.e.l.p.bikini
Page 45 and 46: FAQ: kayla & tobi (fresh fitness)h.
Page 47 and 48: frequently asked questionsh.e.l.p.b
Page 49 and 50: h.e.l.p.bikiniBODYguideexampledinne
Page 51 and 52: 22DinnerHOME MADE ROAST LAMBdinner
Page 53 and 54: 44DinnerMOROCCAN CHICKEN SALADdinne
Page 55 and 56: 66DinnerSALMON with summer salsAdin
Page 57 and 58: h.e.l.p.bikiniBODYguidethanks!Thank
Page 59 and 60: Product DisclaimerThe “Kayla Itsi

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