At Adventure Boot Camp it is all about going back to basics. This applies to our exercise programme as well as the nutritional advice and tools we provide you with. Here are few basic guidelines to get you started on the road to health and wellness. Remember that once are a registered camper, you will be able to download your very own personalised eating plan.
ABC Eating Guidelines
- Eat a wholesome breakfast within one hour of getting up
- Try to eat smaller portions every 3 to 4 hours
- Have your last meal about 2 to 3 hours before going to bed
- Ensure that most meals and snacks incorporate carbohydrates
- Choose low glycaemic index carbohydrates most of the time
- Eat plenty of vegetables and fruit every day
- Incorporate at least 3 portions of milk products daily
- Add some protein (or fat) to your carbohydrates
- Use mostly low fat or fat-free products
- Choose unsaturated, healthy fats
- Use food and drinks containing sugar sparingly and not between meals
- Drink 6 to 8 glasses of water every day (tea and coffee don’t count)
- Drink no more than 2 (women) or 3 (men) units of alcohol daily
- Exercise regularly
Food Pyramid
The food pyramid is a helpful tool to use when you follow a healthy eating plan. Click on the various labels below to find out more about healthy food choices and portion sizes.
Camper Special
Are you in need of some individual help with your eating habits? Get one-on-one advice from our resident Dietician, Kim, at seriously reduced ABC rates. She will work with you closely to help you get on the right path... From stopping the diet/binge cycle, controling appetite and cravings, changing unproductive and damaging habits, stabilizing the blood sugar levels and increasing energy levels, to feeling and being healthier and preventing or controlling any medical disorders. Get more info on Kim and her camper specials when you log into the Camper Zone.
Recipe of the week
Morning Fruit Sandwich
Perfect for on-the-go mornings, this breakfast sandwich is easy to make and even easier to enjoy...
What You Need:
0.333 c light cream cheese
2 medium firm-ripe pears
3 T raisins
8 slices wholewheat cinnamon swirl bread, toasted (or four hot-cross buns, halved and toasted) or you can use rye bread or wholewheat bread of your choice.
Method:
Cut each pear in half. Remove the cores with a melon baller or small spoon. Make a V-shaped cut at the bottom of each to remove the blossom end. Place a pear half cut side down on a cutting board and cut into thin lengthwise slices. Repeat with the other pear halves. In a small bowl, mix the cream cheese and raisins. Spread thinly on each slice of toast or bun.
Top four of the bread or bun slices with pear slices and sandwich with the remaining four. Cut on the diagonal to serve.
Serves 4. Per serving: Protein: 6.20g Carbohydrates: 54.50g Fat: 11.30g Energy:1451kJ Sodium: 226mg Sugars 21.50g Fibre: 5.10g.
Recipe courtesy of Women's Health, visit their website for further meal inspiration!
