Quick Fix Nutrition Guide

Copyright 2016
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Quick Fix
NUTRITION James Merrilees - 0401795610

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Copyright © 2016

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in
any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise,
without the prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and informational purposes only. No
responsibility can be taken for any results or outcomes resulting from the use of this material.

While every attempt has been made to provide information that is both accurate and effective, the author
does not assume any responsibility for the accuracy or use/misuse of this information.

This information is provided as a guide only and is in no way definitive or absolute in nature. Is does not take
into account any intolerances, allergies, specific dietary restrictions or requirements or any other medical
condition or provision.

Quick Fix Nutrition Guide

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Quick Fix
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Quick Fix Nutrition

MUST DO’S:

1. Drink between
2.5-3 litres of water
per day

2. Breakfast is a must
(even in the form of
a supplement or
home-made
smoothie
NUTRITION, NUTRITION, NUTRTION
3. Eat organic as
much as possible SO IMPORTANT IT NEEDS TO BE SAID THREE TIMES!

4. Snack on good Nutrition accounts for around 80% of your health and
fats, fruit or protein weight loss results while also playing a significant role in
mental and emotional health. Therefore, the food we
5. Remove refined
eat plays a massive role in not only how we look, but also
sugar and
in how we think and feel. This is why I am so passionate
processed foods
about nutrition.
from diet
Therefore, getting your eating plan right is essential. No
6. Limit starchy carbs
matter what your objective, having a healthy, nutrient
to before 5pm at
rich diet that looks and tastes good has to be THE number
night
one priority as a foundation for health and happiness.
7. Small amounts
In this guide we will take you through the things that you
dairy products
need to consider when assembling a healthy eating
8. No more than two plan. We will cover each macro-nutrient and what foods
pieces of fruit per provide you with the best sources before looking a
day portion size, snack idea, top tips all before delivering
example meal plans for you to utilize.
9. Consider your
alcohol All in all, this information will help you to fix any flaw in your
consumption diet and to get you metabolism firing.

Quick Fix Nutrition Guide

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Quick Fix
NUTRITION James Merrilees - 0401795610

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Nutrients
There are two main sources of nutrients
that humans consume:

Marco-nutrients – Protein, Carbohydrates

and fats

AND

Micro-nutrients – Vitamins and Mineral

Human beings need both of these elements in order to maintain health and to promote growth
and development. Micro-nutrients play an essential role in physical, mental and emotional function
but are only needed in small amounts and can normally (depending on the quality of the growing
process and therefore the product) be gained from the animals, plants and their products we
consume within a well-balanced diet.

Macro-nutrients on the other hand provide energy for the body to function on a daily basis and
are needed in much greater quantities. Marco-nutrients are the basic fuel that the body uses to
energize itself, repair itself and to grow.

There are three main sources of macro-nutrients.

Protein (growth and repair)

Proteins are made from amino acids. Amino acids are

what are body uses to formulate muscles, organs,
bones, connective tissues and is the founding building
block for the body’s metabolism. Protein is vitally
important for growth and repair which is essential when
exercising. It’s very important to eat an adequate
amount of protein when looking to build muscle.

They are also very important for reducing your fat percentage and maintaining a healthy body.
All in all there are 20 amino acids that your body requires to function optimally. Eleven (11) of which
you will produce naturally within the body itself. Leaving nine (9) which you must source from your
diet. Foods which contain the full nine (9) amino acids are known as complete proteins. The best
sources of complete proteins we know come from animal sources such as meat, eggs and diary.
Vegetarian sources of complete proteins are much more limited.

Quick Fix Nutrition Guide

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If you are a vegetarian the best bet is to eat a varied amount of sources including whole grains,
nuts and seeds, organic soy products and legumes in order to provide the best opportunity to
supply yourself with adequate amounts of all nine (9) essential amino acids.

Recommended sources of protein

 Red meat – Beef and Lamb (organic – grass fed)

 Poultry – Chicken, Turkey, Duck
 Pork
 Fish and Shellfish (fresh)
 Eggs

Adequate sources of protein

 Legumes
 Whole grains
 Soy
 Small amounts of diary (milk, cottage cheese, Greek yoghurt)
 Protein supplement
 Tofu or tempeh
 Tuna

Carbohydrate (energy)

Carbohydrates or Carbs have been given a bad

rap over the last few years and yet they are
absolutely essential for overall health and are a
vital source (and the preferred source) of energy
for the body. The name carbo-hydrate is derived
from essential make up of carbon and water in
various forms to produce carbohydrate which, in
effect, are basically sugars.

The body uses carbohydrate (carbs) by breaking them down from more complex, multi-chain carbs
into the simpler form of glucose. The human body adores glucose and uses it as the primary source
of fuel for all function. Glucose that is not used at the point of consumption is stored by the body
(primarily in the blood, liver, brain and muscle cells) ready to be called upon when required.

Ultimately, all carbs come from plants – so think fruits, vegetables and grains. In this pure form carbs
are a very healthy and a necessary source of energy. Where carbs have gained a bad reputation
over the last few years (and have been partially blamed for the obesity epidemic that we face
globally) lies in the manipulation of these natural products to form processed food such as breads,
chocolate, fizzy drinks, sugar laden cereals etcetera which act on the brain/body in a different way
to natural forms of carbohydrate, encouraging us to consume more than we actually require.

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Recommended sources of Carbohydrate

 Vegetables – All varieties (Pumpkin, Sweet potato, Celery, Kale, Bok Choi, Zucchini, Potato,
Onion, Red Onion, Capsicum, Carrots, Parsnip, Cauliflower, Tomatoes, Cucumber, Lettuce,
Asparagus, Squash, etc.)
 Fruits (Apples, Bananas, Grapes, Oranges, Strawberries, Blackberries, Blueberries, Pears,
Watermelon, Rock Melon, Nectarines, Pineapple, Kiwi etc.)
 Rice (preferably whole grain)
 Quinoa
 Oats
 Whole grains

Adequate sources of Carbohydrate (IN SMALL AMOUNTS)

 Pasta
 Cereal – Preferably a muesli or equivalent with no added sugars
 Couscous

Fats (energy, repair and growth)

Again, similar to carbs, fat has been given a

bad rap over the last few decades as it has
been cited as a key component of the
chronic disease boom that we have
witnessed in recent years. However,
naturally occurring fat, in and of itself, is very
GOOD for us and is absolutely essential in
order to maintain a sound and healthy
body!

Fat plays a vital role in the metabolism and absorption of certain vitamins (fat-soluble vitamins) but
also in neural function and regulation, joint function and brain and cellular function. Therefore fat
is essential for repair and growth as well as acting as an insulator and a source of energy when
required.

Similar to amino acids, your body can produce all the fatty acids it needs except for two. These are
classed as essential fatty acids (Omega 3 and Omega 6) that your body must consume in order to
live a healthy existence.

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Recommended sources of Fat

 Natural cold pressed oils – Coconut, Olive, Macadamia, Avocado, Grapeseed

 Seeds
 Nuts – naturally occurring – not roasted or salted!
 Avocado
 Fish oil
 Flaxseed oil
 Eggs

Meal Time - Portion Control

Your plate distributions should be as follows:

½ - Vegetables/ Salad

¼ - Protein

¼ - Carbohydrates (1/2 a cup uncooked)

Try to keep your three main meals per day

to this ratio.

Watch the added extras!

Please consider what extra calories/sugars you may be adding to

your meals through sauces and other condiments. Try adding such
things as herbs and spices to flavour meals and/or add a cap full of
healthy oils such as olive, avocado, coconut, flaxseed to add extra
flavour and a nice injection of good fats.
TOP TIPS:

 TRY TO LIMIT YOUR STARTCHY CARBOHYDRATE INTAKE TO YOUR FIRST TWO MEALS OF THE DAY
(BREAKFAST AND LUNCH). IN YOUR EVENING MEAL, GET YOUR CARBOHYDRATE INTAKE FROM
VEGATABLES AND SALAD
 IF FEELING HUNGRY TRY TO SNACK ON A SMALL AMOUNT OF GOOD FATS (AS ABOVE), FRUIT
(NO MORE THAN TWO PIECES PER DAY) OR PROTIEN. IT WILL TAKE LESS TO FILL YOU UP AND
INSULIN LEVELS WILL BE NOT BE SPIKED (PROMTING FURTHER EATING)

Quick Fix Nutrition Guide

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NUTRITION James Merrilees - 0401795610

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S
Snacks are a really important part of our
daily nutrition. This is often the area where most
people fall down – the things in between or
after meals. There is a whole stack of added
calories that goes uncounted for here. We also
often underestimate the amount that we have
had which only adds to the calorie load.

Snacks are important in a healthy diet as they

provide necessary energy throughout the day.
However, the trick is to limit yourself to two
snacks per day. Here, think fruit, healthy fats or
protein.

 2 x Sticks of celery with hummus

and 10 almonds
 Boiled egg and 1 x piece of fruit
 2 x protein balls
 2 x rice crackers with organic
peanut butter
 Protein – Chicken or Fish
 Protein – Tofu with Quinoa
 Protein Shake
 Carrot sticks with cottage
cheese and an apple
 Small amount of natural
yoghurt with 5 crushed walnuts
 Fruit infused water

Quick Fix Nutrition Guide

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Example Meal Plans

Example 1
Breakfast Snack Lunch Snack Dinner

½ cups of oats, with 2 x rice crackers Chicken Salad - Protein Shake – Salmon Salad –
Monday
½ chopped apple, with thin spread 150g chicken 100g of Salmon
and handful of chia of organic mixed salad 1 x serving of your mixed green salad
Thursday seeds, teaspoon peanut
of butter capsicum favourite protein Inc. avocado,
honey and skim cherries tomato shake
milk 1 x Apple table spoon of
avocado oil

5 x table 1 x Banana Eggs on Rye Carrot sticks with Steak & Veggies –
Tuesday
spoons of natural and 2 x pieces of rye 2 x table spoons 100g of steak
and Greek yoghurt, 10 x almonds bread, thin layer of cottage ½ cup pumpkin
Friday teaspoon of LSA, of pesto, 2 x cheese ½ cup stir-fried
handful of boiled on bed of cabbage
blueberries spinach

3 (1 whole - 2 Celery sticks filled with

Tuna & Rice Fruit infused water Veggie Stir Fry –
Wednesday
whites) eggs hummus and 1 x can flavoured and 4 x ½ cups of
and omelette – ½ cup 5 x walnuts tuna, ½ red onion, favourite veggies
Saturday spinach, ½ handful of kale, 150g tofu
capsicum ½ cup of brown 1 crushed garlic
and ½ avocado rice, avocado oil cook in favourite
healthy oil to flavour

Example 2
Breakfast Snack Lunch Snack Dinner

Smoothie Protein Shake – Salmon Salad – 2 x rice crackers Chicken & Veggies –
Monday
1 x cup of 100g of Salmon with thin spread 100g of chicken
and strawberries 1 x serving of your mixed green salad of organic 1 cup sweet
Thursday ½ banana favourite protein Inc. avocado, ½ peanut butter potato
1tps of flaxseed oil shake cup of olives 1 cup of broccoli
1 egg white + ice 1 x Apple

Protein Shake – Carrot sticks with 3 (1 whole - 2 Herbal Tea Calamari Salad –
Tuesday
2 x table spoons whites) eggs and 150g calamari
and 1 x serving of your of cottage omelette – ½ cup 1 x pear ½ avocado
Friday favourite protein cheese spinach, ½ 1 cup spinach
shake capsicum 200g mixed leaf
and ½ avocado salad

5 x table 1 x Orange Tuna & Rice Celery sticks filled Veggie Stir Fry –
Wednesday
spoons of natural and 1 x can flavoured with hummus and 4 x ½ cups of
and Greek yoghurt, 5 x Brazil nuts tuna, ½ red onion, 5 x walnuts favourite veggies
Saturday teaspoon of LSA, handful of kale, 150g tofu
handful of ½ cup of brown 1x crushed garlic
blueberries rice, avocado oil cook in favourite
healthy oil to
flavour

Quick Fix Nutrition Guide

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Quick Fix
NUTRITION James Merrilees - 0401795610

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Further Tips
 Sundays are free range days – this doesn’t mean you can blow all your good work! It
means you have free range to select your favourite meals and snacks from the week and
replicate them on Sundays. 

 Drink 2.5 to 3 litres of water per day. This is important as the vast majority of people don’t
drink anywhere near enough water. Water takes part in pretty much every chemical
reaction within the body is the primary matrix for every function. It is very important to drink
plenty of water!

 Always shop for the best quality nutrients you can get and try and go organic where
possible. I realise that this is often more expensive but if you can search out famers markets
and build good relationships with your local grocer and butcher (possibly buying in bulk to
reduce cost) you will find that this may not be as difficult as you think.

 When shopping in the supermarket, try to buy your produce from the outside of the
supermarket as much as you can. Most of the produce from the centre isle will have some
form of preservative or additive within them.

 Rest and relaxation are the two essential ‘nutrients’ that are not included in the above
text. Without appropriate rest and relaxation all the information in this handout will only
help you so much. Your body and mind both need time to switch off and repair and
recover. They cannot do that if they are constantly on the go or dealing with stress all the
time.

 Resist the temptation to shop for extras when at the supermarket. Keep to your list and try
not to bring back snacks and treats for the cupboard. If they are not in the house you
can’t eat them.

 Be aware of your alcohol consumption level! Not only are calories hidden here, the
amount of damage this does to the liver (which results in many serious physical issues) is
well documented. Also, it fuels weight gain!!

 Avoid eating sweet things after a meal – if you must go for a piece of fruit.

 Get an accountability partner who will support you through our nutrition fix journey.
Having somebody who you have to report to and share your journey with really does help
keep you on track. To help with this tracking – using an app such as MyFitnessPal to track
your consumption levels is very important in providing awareness around your diet.

Quick Fix Nutrition Guide