SWEAT FITNESS NAMIBIA ©

Table of Contents

The Importance of a Balanced Diet .................................................................................................4

Why Most Diets Don’t Work ...........................................................................................................5

Principles to Follow ........................................................................................................................6

Food Energy Density Guide .............................................................................................................7

MACRONUTRIENTS GUIDE ..............................................................................................................8

Carbohydrates ............................................................................................................................8

Non- Starchy Carbs .....................................................................................................................8

Proteins......................................................................................................................................9

Fats ............................................................................................................................................9

Sodium (Salt) ............................................................................................................................ 10

Water ....................................................................................................................................... 10

MEAL PLANNING.............................................................................................................................. 13

Meal Timings & Suggestions...................................................................................................... 14

PRE & POST WORKOUT MEALS ..................................................................................................... 18

SWEAT FITNESS NAMIBIA ©

Hello #SWEATSQUAD!

Congratulations!

You have taken a huge step towards actualizing the health/ fitness goals you’ve set for
yourself. Thank you for trusting us to be your guide in your journey and we can’t wait to
share the knowledge we’ve gathered over our years in the industry.

In your hands you have the tools to help you understand how your body uses fuel, how
to determine the best fuel for your body and how to prep it in the comfort of your own
home. Mastering this aspect of diet & nutrition will not only ensure that you get the
most from your workout but so that you just generally feel better.

On these pages you will find food philosophies and strategies that provide you with the
nutrients to power through your workout – and through the rest of your life. Just as you
are required to choose the right weights and keep proper form, here you are required to
eat food that best fuels your body for healing, energy, and performance.

As you can imagine nutrition is a broad topic with many layers to peel and understand,
we hope that with our guide you will be able to understand and most importantly learn
how to apply these strategies to your life.

SWEAT FITNESS NAMIBIA ©

NUTRITION

The Importance of a Balanced Diet

Nutrition is a vital part of any training program and involves deliberate planning of your
meals and the nutrients your intake. Your success with this program will require a
combination of a controlled diet with the high intensity exercise plan. You will also benefit
from the multitude of other benefits balanced nutrition carries such as:

- More energy throughout the day and delayed fatigue;

- Enhanced results of your strength training;
- Strengthened immune system;
- Improved cognitive performance such as concentration and focus;
- Help in maintaining a healthy BMI;

One of the key factors in achieving and maintain a healthy weight is being aware of what
you are eating and how much you are eating. Knowledge will give you absolute control
when it comes to weight control and it is not all about cutting everything out that you
love about food; it’s all about moderation, control and retraining your brain/ taste buds
into substituting the ‘bad foods’ with the ‘good foods’.

The following nutrition guide is designed to work alongside a training program to achieve
healthy weight loss of about 1kg a week. If you successfully complete this program that
will add up to about 4kgs in 4 weeks. Do take your caloric and nutrient requirements and
adhere to the principle that your body needs should be satisfied with 15% good fats, 25%
proteins and 60% carbs.

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Nutrition for a Healthy Weight

I have come across a lot of people who are on a diet that is high in the wrong types of
fats, high in sugary processed foods, low in nutritional value, high in sodium and have
major health risks associated with consuming them. Obesity is on the rise and some of
the main culprits are hidden fats, sugars and lack of portion control.

Why Most Diets Don’t Work

Many diets are gimmicks based on poor research validity; some involve eliminating
primary macronutrients or limiting the numbers of carbs that you can consume. Other
diets cut out your favorite foods completely instead of modifying the amount you
consume. And it’s a never-ending cycle because people ending up craving their favorite
foods and again go back to their habits and the weight just comes right back with a little
interest!

SWEAT FITNESS NAMIBIA ©

Principles to Follow

The best method to maintain a healthy weight is monitoring the number of calories
consumed and eating from the right food groups. This is why having a correct nutrition
plan that you can maintain is extremely important for this process to work.

To keep your metabolic rate revved up, eat five or six smalls meals during the day rather
than two or three large meals, start with breakfast and try not to eat carbs too late in the
day.

Long term weight control is about following these basic principles:

● Satisfy your appetite

● Eat meals that are high in complex and low in carbohydrates
● Consume enough protein
● Don’t forget healthy fats
● Eat plenty of fiber
● Drink plenty of water

Satiety is the feeling of fullness and satisfaction after a meal and some diets fail because
you don’t feel full after eating. The trick for weight control is to choose foods that are
nutritious, enjoyable and satisfy your hunger at the same time.

When hunger is not satisfied, many people tend to overeat or snack more often, which
doesn't help when you are trying to lose a few kgs or control your weight. On the other
hand, research has shown that foods that are high in satiety and nutrition can help you
feel fuller whilst consuming fewer calories.

Therefore, eat nutritious foods that satisfy your hunger and people tend to eat the same
weight of food every day; regardless of the calories that are in it. For example if you add
vegetables to your meal instead of starchy carbs, you are adding the weight of the water
content of vegetables. Thus, the weight of the food within the meal is the same but with
fewer calories, leaving you feeling just as full and satisfied. Another tip is to eat foods with
low energy density most of the time and to eat smaller portions of food with high density.

Note: Do not consume fewer than 1 000 calories per day as this can severely hinder your
metabolism by slowing it down and storing fat.

You don’t need to be all crazy about calorie counting just take little daily mental notes
as you eat so you know what your approximate calorie count by the end of the day is.

SWEAT FITNESS NAMIBIA ©

Food Energy Density Guide

Very Low Energy Low Energy Density Medium Density High Energy
Density Foods Foods Foods Density Foods
Eat in satisfying Eat in moderate Eat in small Eat in minimal
portions portions portions portions

Most fruits and Bananas Meat & poultry Chips & alcohol
berries including
strawberries, apples
and oranges

Non-starchy Starchy vegetables Cheese, eggs & Sweets & cookies

vegetables e.g semi skimmed milk
carrots, cabbage
and broccoli

Salad e.g. lettuce, Beans & peas Salad dressings Nuts

cucumber

Skimmed milk & fat Brown rice & pasta Brown bread Butter & oils
free yogurt

SWEAT FITNESS NAMIBIA ©

MACRONUTRIENTS GUIDE

Carbohydrates

Your body’s primary fuel source is carbs.

There are two types of carbs; the ‘good carbs’ and the ‘bad carbs’. ‘Good carbs’ are slow
burning foods that give you consistent energy and should be rich in fiber. ‘Bad carbs’ are
high in sugars and burn out quickly, lack fiber and have very little nutritional value.

Eating clean carbohydrates fuels the energy stores in your muscles and ensures that you
have enough energy to complete your training session. Slower digestion carbs will sustain
you throughout your entire workout while high glycemic or fast-digesting carbs will
quickly burn out once their energy source is used up during your routine.

If your body depletes its carb store, your energy levels will decrease, food cravings will
intensify, and your resting metabolic rate will suddenly drop. To keep this from
happening, intake 30-45 grams of clean carbs pre and post - workout to replenish muscle
energy and to help stabilize your blood sugar levels.

Avoid sugary, sweet and processed foods as they cause a major spike in insulin and stick
to brown rice, sweet potatoes and quinoa as these are great hunger fillers. However,
portion size is important for complex carbs as too much can cause abdominal bloating;
avoid white bread, white pasta, white rice as these also have limited nutritional value.

Non- Starchy Carbs

It is important to add non-starchy vegetables to your diet as they are good meal fillers,
are high in fiber, vitamins and minerals, low in calories and can boost your metabolism.
Sprouts, spinach, broccoli, kale and chard are high in magnesium and potassium. These
important minerals can keep your cells hydrated and help you burn fat. Be aware that
although fiber can aid with slow release of carbs in your body, it can also cause bloating.

SWEAT FITNESS NAMIBIA ©

Proteins
You are made, mostly of protein. Protein can be broken down into amino acids, which are
your body’s building blocks, eight of which you can’t create internally so it is vital that you
get them from the food you consume. Animal proteins contain all these ‘essential amino
acids’, but you can also get all those amino acids from a few plant sources such as soy,
quinoa, hemp, legumes and grains.

Protein is a key part of your fat loss diet as it helps boost your metabolism, preserve lean
mass and curb hunger. Proteins require more energy in the body to break down and digest
compared to fats and carbs, which will keep your metabolism at higher level and prevent
storing excess fat. A common misconception is that we ‘pass’ any excess protein we eat,
this isn’t true, it is converted into glucose (fuel) which is either used in exercise or stored
as fat. Aim for 0.5 to 0.75 grams of protein per kilogram of body weight for your daily
intake (be sure to read your food labels).

Here are a few examples of great sources of protein:

- Meat, poultry & fish
- Eggs
- Beans
- Nuts & nut butters
- Milk & yogurts
- Broccoli
- Whole grain bread

Fats
Contrary to popular belief, humans need to eat fat to survive. Among other things, fats
serve as a good source of energy. Fats act as a transport for fat-soluble nutrients such as
vitamins A, D, and K. It adds structure to cell membranes and acts as a regulator for
several hormones.

Your diet should still consist of 10 to 15% of ‘good fats’ in terms of calories consumed
from like fatty fish, olive oil, nuts and flaxseed. These oils and seems can help regulate the
thyroid gland in boosting metabolism and burning fat. Fish such as mackerel, herring,
salmon and tuna are high in omega three fatty acids, which lower leptin hormone levels
in your body that in turn result in a higher metabolism and a lower fat storing mechanism
- both supporting weight loss.

SWEAT FITNESS NAMIBIA ©

Sodium (Salt)

Although salt intake does not directly affect your body fat percentage, it will make a
difference in terms of water retention. Excess sodium in your body will keep fluids from
passing through your body and cause bloating. So, aim to reduce your salt intake as much
as possible.

Water

Needless to say, water is vital for staying healthy, maintaining high metabolism and
supporting various other bodily functions – just because you can survive on tea doesn’t
mean it’s a good idea. It is pivotal in building lean body mass and burning fat because it
maintains a low blog viscosity, helping oxygen/ nutrient delivery to working muscles.
Water is required to burn fat and if you are not drinking enough, expect to have an uphill
battle getting your abs to show.

Most people overeat because they’re thirsty, not hungry. We walk around in a constant
state of dehydration. Water promotes satiety, so if you drink it before a meal, you are
likely to eat less. And when you are drinking water, you are less likely to quench your
thirst with other sugary drinks like soda or juice.

During your workouts, you can opt for a light energy drink that will be more effective in
keeping you hydrated due to sodium and electrolytes. You’re sweating, you’re
maintaining body temperature, you’re building new muscle. You need water. Aim to drink
at least 3 liters a day in small amounts throughout the day.

SWEAT FITNESS NAMIBIA ©

MEAL PLANNING

Prep Ahead Guide

Who has time to throw together three, complete, home-cooked meals every day? Not
many. But you shouldn’t let that deter you from eating like a champ. The key is strategy.
Plan ahead and the world is your oyster—or your Mexican spiced chicken breast,
depending on your personal tastes.

BONUS HINT: Get yourself a bento box–style lunch box—the kind with individual
sections—and you’ll be able to take your delicious homemade meals everywhere.

MEAT – Most meat will keep in a sealed container in the fridge for up to three days, so
when you grill or broil something, throw on a couple extra for the next few days.

EGGS – Hard-boiled eggs in their shells last for a week in the fridge. Boil a bunch on Sunday
for a week’s worth of the ultimate on-the-go protein source.

GRAINS – Pasta, rice, quinoa, and the rest all do well in the fridge for a week in a tightly
sealed container. Just pull out what you need and microwave it, or give it five minutes in
a saucepan with a couple tablespoons of water.

SALAD AND VEGETABLES – Wash ’em, dry ’em, chop ’em up, and throw ’em in a plastic
container or a plastic bag. You have fresh, easy to access produce for the week.

FRUIT – You can wash fruit in advance but avoid chopping it up or it’ll oxidize (turn brown).
That said, if you just need it to last overnight, spritzing it with a little lemon juice should
keep the brown at bay.

DRESSING–You can make our recipes and refrigerate them for a week. If the dressing
thickens after being refrigerated, don’t panic, this is normal. Simply bring it to room
temperature and it will thin out again.

FREEZING SOUPS AND SAUCES – Whenever you’re making a soup or sauce, prepare as
much as your pot will allow, then freeze the extra in two- or three-serving freezer
containers. They’ll keep in there for up to a year.

SWEAT FITNESS NAMIBIA ©

MEAL TIMINGS & SUGGESTIONS
Follow these guidelines to plan and compose your meals throughout the day.

Breakfast (half hour after waking up)

The body is in a fasted state after about 12-14 hours of sleep. This will have the following
impact on your body:
- Carb reserves will be depleted
- Fat mobilization is slowed down
- Muscle will be in a mild catabolic state

Breakfast is the most important meal of the day and is meant to wake up your metabolism
and fat burning within the body and to replenish glycogen stores within the muscle and
liver. Ideally consumed within 30 minutes of waking up, your breakfast’s nutrient
composition should be high in complex carbs, a fast-acting protein providing essential
amino acids and a portion of essential fatty acids such as flax seeds or walnuts.

SWEAT FITNESS NAMIBIA ©

5 examples of breakfast meals

1 large soft Small handful Vanilla protein Scrambled eggs Cup of all bran
boiled egg of raspberries shake with 1 slice cereal
4 sprigs of 2 slices of skimmed or soy wholemeal 1 peach
asparagus wholegrain milk toast 1 slice of
1 slice of whole bread with 1 banana wholegrain
wheat bread cheese Small handful bread with fruit
Small handful of nuts jam
of nuts A few nuts

Mid-Morning Snack (2 hours after breakfast)

After a breakfast high in complex carbs, your body will have an insulin lag, blood sugar
levels will start to dip, and you may start to feel hungry. The mid-morning snack should
be consumed two hours after breakfast and its main aim is to balance out the blood
sugars, stop you from feeling hungry and to keep the metabolism burning through til
lunch. The snack should have a portion of carbohydrates and portion of slow digesting
protein.

5 examples of mid-morning snacks

1 orange 1 banana 4 brazil nuts Small cup of Small bowl of
low-fat yogurt watermelon

Lunch (2-3 hours after mid-morning snack)

Lunch should be consumed two to three hours after your mid-morning snack and should
be the second largest meal of the day. At this point of the day, your body should be well
balanced and in a state of equilibrium. The role of lunch is to sustain your energy levels
through the afternoon, to maintain your blood sugar levels and to keep your body's
metabolism fired up. Include a portion of protein such as fish, chicken, whey or egg along
with a portion of low glycemic carbs. If you eat fish, then you will be getting a good intake
of essential fatty acids; if not add some nuts.

SWEAT FITNESS NAMIBIA ©

5 examples of lunch meals
Tortilla wrap 3 small gutted Medium sweet Whole wheat 2 slices of
with three sardines potato with 1 pita bread with wholegrain
slices of lean prepped with 2 grilled chicken tuna (in brine), bread with a
ham, mixed large sliced breast mixed salad cheese slice
salad leaves, tomatoes, leaves and a 1 apple
the cheese of cooked with dash of Handful of
your choice & a olive oil, vinaigrette mixed nuts
dash of balsamic dressing
vinaigrette vinegar & fresh
dressing basil

Afternoon snack (2 hours after lunch)

It is very common for you to feel a post lunch dip in energy. This may be attributed to a
possible insulin rebound effect from your previous meal and your muscles being in a mild
catabolic state. The aim of this snack is to ease your blood sugar levels and the focus
should be on carbs and proteins in order to get your energy levels back on track. One
suggestion could be a nutrition bar that is low in sugar combined with a casein protein
shake because of its slow releasing amino acids. Avoid taking in simple sugars, stay away
from candy for a quick energy burst.

5 examples of afternoon snacks

Small handful 6 cashews A tablespoon of Handful of nuts Half a handful
of mixed nuts 1 plum peanut butter and raisins of walnuts
1 apple 1 pear 1 orange

Dinner (2 hours after the afternoon snack)

This is your last main meal for the day before you go to bed, the main focus of this meal
is to keep the metabolism high with low carbs, high protein and moderate fat
composition. The carbs should be fiber rich and low in sugar, with a casein rich protein
and some essential fatty acids, canola oils, nuts and seeds.

SWEAT FITNESS NAMIBIA ©

5 examples of dinner meals
Grilled chicken Grilled sirloin Steamed Chicken breast Lean steak
breast steak served haddock/ cod (boiled, grilled Small sweet
A handful of with a low-fat on a bed of or oven-baked) potato
steamed yogurt based sautéed keels, ½ cup of brown ½ cup of
carrots and sauce garlic and rice carrots
asparagus Small sweet mushrooms Handful of ½ cup of
½ cup of brown potato ½ cup of brown steamed or broccoli
rice Small green rice grilled carrots, ½ beans
salad with Handful of broccoli, sweet
mixed salad steamed or peas and sweet
leaves grilled carrots, corn
broccoli, sweet
peas and sweet
corn

Evening snack (2 -3 hours after dinner)

This light snack two hours before you go to sleep and should be low in carbs, high in
protein and essential fatty acids. This snack should enable your body to use fat for energy,
keep your metabolism still burning and to reduce the usage of muscle glycogen and
protein during the later stages of sleep.

5 examples of evening snacks

A bowl of green A small protein Plain popcorn A hard-boiled A handful of
vegetables with shake with low with no added egg with mixed nuts
a splash of carbs butter or salt seasoning
olive oil

SWEAT FITNESS NAMIBIA ©

PRE & POST WORKOUT MEALS
Pre- Workout Meal

Good nutrition can help your body perform better and recover faster after each workout.
Optimal nutrient intake prior to exercise will not only help you maximize your
performance but also minimize muscle damage.

When planning a pre-workout meal, follow these simple guidelines:

- Drink sufficient fluids to maintain hydration

- Keep this meal low in fat and fiber to help your stomach emptying and prevent you
from feeling sluggish
- The meal should be high in carbs and have moderate protein content to optimize
energy for training
- Eat this meal 3 - 4 times hours before training

Post - Workout Meal

Your post- workout meal is very important in replacing body fluids, electrolytes, glycogen
stores as well as repairing and building muscle. A protein shake is usually the most
convenient post-training meal and should be taken within 30 minutes of finishing your
routine, the sooner the better!

As for a proper meal after your workout, it should contain four parts of good carbs and
one-part protein to replenishing glycogen stores and support fat loss. For carbs, try brown
rice or sweet potatoes. Your protein should come from fish, chicken, lean pork or beef.
Bananas and oranges are also great for replenishing electrolytes.

SWEAT FITNESS NAMIBIA ©

KNOWING WHAT TO EAT TO FUEL YOUR WORKOUT

Fueling your body with the right nutrients before a training session will give you the
energy & strength you need to perform better. Each macronutrient has a specific role,
here is a brief look at the role of each.

Carbs

Your muscles use the glucose from carbs for fuel. For short, high-intensity exercise, you
muscle, and liver stores of glycogen are your muscles’ main source of energy. But for
longer periods of exercise, the degree to which carbs are used depends on the intensity,
type of training and your overall diet. Your muscles’ glycogen stores are limited and when
they become depleted your output and intensity diminish. Carb loading, is a method some
use which involves consuming a high-carb diet for 1-7 days. This allows the body to
maximize its glycogen stores.

Protein

Consuming protein alone or with carbs prior to exercise has been shown to increase
muscle protein synthesis (hypertrophy; aka gains). Other benefits of exercise include:

- Better anabolic response or muscle growth

- Improved muscle recovery
- Increased strength and lean body mass
- Increased muscle performance

Fat

While glycogen is used for short high-intensity bouts of exercise, fat is the source of fuel
for longer and moderate to low-intensity exercise.

So, to sum it all up Carbs help maximize glycogen stores for high-intensity exercise, while
fat helps fuel your body for longer, less intense workouts. Protein improves muscle
protein synthesis and helps with recovery.

SWEAT FITNESS NAMIBIA ©

SHOPPING/ FOOD LIST

Carbohydrates
Non Starchy Vegetable Carbs
- Kale - Peepers (sweet)
- Collard greens - Cauliflower
- Spinach - Artichokes
- Brussels sprouts - Eggplant
- Broccoli - Okra
- Asparagus - Celery
- Bok choy - Cucumbers
- Tomatoes - Lettuce
- Squash - Mushrooms
- String beans - Radishes
- Snow peas - Onions
- Cabbage

Starchy Vegetable Carbs

- Beets - Potato
- Sweet potato - Corn on the cob
- Yams

Fruit Carbs
- All types of berries - Kiwi fruit
- Watermelon - Mango
- Cantaloupe - Pear
- Orange - Pineapple
- Tangerine - Banana
- Apple - Figs
- Apricots - Honeydew melon
- Grapefruit - Dried fruit

SWEAT FITNESS NAMIBIA ©

Legume Carbs
- Beans - Peas
- Lentils - Hummus
- Edamame

Beverage Carbs
- Coconut water - Almond milk
- Hemp milk - Rice milk

Grain Carbs
- Quinoa - Whole-grain bread
- Brown rice - Whole wheat pita bread
- Barley - Whole-grain pasta
- Wheat berries - Whole-grain crackers
- Muesli - Whole wheat tortilla
- Oatmeal

Fats
- Avocado almond etc.)
- Raw nuts - Seed butters (pumpkin,
- Raw seeds sunflower, sesame etc.)
- Flaxseed - Feta cheese
- Chia seed - Goat cheese
- Extra virgin olive oil - Mozzarella
- Olives - Parmesan
- Egg yolk - Cheddar
- Nut butters (peanut, cashew,

Protein
- Anchovies - Greek yogurt
- Sardines - Plain yogurt
- Egg whites - Shellfish
- Skinless chicken - Clams
- Lean ground chicken or turkey - Red meat
- Fresh water fish - Protein powder
- Game - Tofu

SWEAT FITNESS NAMIBIA ©

 - Pork tenderloin - Cottage cheese
- Tuna - Bacon
- Ham - Milk

SWEAT FITNESS NAMIBIA ©

BECOMING AN INTUITIVE EATER

Intuitive eating is the ability to listen to your body’s cues so that you can make the right
nutrition decisions. Think of it as the healthy fit cousin of impulse eating. Cravings should
be good things, and an intuitive eater uses them to understand what is lacking in their
diet.

On the other hand, an impulse eater misreads these signals and eats for comfort rather
than performance. As an intuitive eater – you combat those cravings and can control what
they make you eat. A lack of fat in your diet might trigger a craving for raw nuts or
avocado. A lack of carbs might have you thinking of fresh fruit instead of soda.

Achieving this can take a time and determination, but here are three ways you can use to
keep you honest along the way:
- Eat whole, healthy foods
- Exercise often
- Listen to your body unless it tells you to eat something unhealthy

SWEAT FITNESS NAMIBIA ©

MEAL INSPIRATION

Breakfast

- PLAIN YOGURT topped with berries, fresh basil, and almond slices
- SCRAMBLED EGG cooked in olive oil and served with rosemary-sprinkled steamed
sweet potatoes
- FETA CHEESE EGG OMELET served with sprouted whole-grain toast
- EGG WHITE SCRAMBLE cooked with olive oil and served with ham, and steamed
asparagus sprinkled with chopped thyme
- COOKED GROUND TURKEY seasoned with cumin and chili powder, and served
with steamed spinach, avocado slices, and fresh apple
- TEMPEH sautéed with sweet potato and green bell pepper in olive oil, seasoned
with oregano and paprika
- COOKED QUINOA flavored with coconut milk and cinnamon and sprinkled with
pumpkin seeds. Served with egg white scramble
- COTTAGE CHEESE topped with cantaloupe and flaxseeds
- POACHED EGG on top of ham and English muffin. Side of steamed kale seasoned
with hot sauce
- PROTEIN SMOOTHIE: Protein powder (any of your choice) banana, almond butter,
water, and ice
- OATMEAL, cinnamon, and sunflower seeds with side of grilled tofu
- FRUIT BOWL topped with slivered almonds and shredded coconut (unsweetened),
and served with a hard-boiled egg
- WHOLE WHEAT PANCAKES topped with blueberries, and served with turkey bacon

SWEAT FITNESS NAMIBIA ©

Lunch & Dinner

- MEXICAN SPICED GRILLED CHICKEN BREAST, cooked lentils with oregano, avocado
slices
- ITALIAN SPICED GRILLED TEMPEH strips grilled with olive oil, steamed beets
sprinkled with sesame seeds
- CAJUN SPICED GRILLED SALMON, steamed kale sprinkled with pine nuts
- SHRIMP SALAD with cooked shrimp, lettuce, tomato, string beans, cucumbers, and
garbanzo beans, drizzled with Citrus Dressing
- HARD-BOILED EGG WHITES filled with hummus, topped with chopped kalamata
olives, sprinkled with smoked paprika
- CAJUN SPICED BISON PATTY, tomato, lettuce, avocado, baked sweet potato, free
condiments
- SEITAN SAUTÉED WITH BROCCOLI, red bell pepper, onions in olive oil, and served
with brown rice
- HARD-BOILED EGGS mashed with Dijon mustard and spices, served over salad
greens, tomato, cucumber, bell pepper, sunflower seeds, drizzled with Citrus
Dressing
- ITALIAN SPICED GRILLED TILAPIA served over steamed kale, topped with tomato
and drizzled with olive oil. Serve over quinoa
- ROTISSERIE CHICKEN BREAST SANDWICH with whole wheat pita bread, lettuce,
tomato, avocado slices, and mustard
- LARGE GREEN SALAD lettuce, tomatoes, bell peppers, cucumbers topped with
grilled veggie patty and drizzled with Balsamic Dressing
- ASIAN SPICED TOFU sautéed with bok choy, red bell peppers, and carrots in olive
oil. Served with brown rice
- CORN TORTILLAS topped with Mexican Spiced cooked ground turkey, black beans,
and salsa
- COBB SALAD with hard-boiled egg, turkey bacon, and avocado on bed of lettuce
and tomatoes, drizzled with Balsamic Dressing

SWEAT FITNESS NAMIBIA ©

Snacks

- RAW ALMONDS and raisins

- NATURAL NUT BUTTER, celery, and dried cranberries
- APPLE SLICES and sunflower seed butter
- HUMMUS and carrots
- EDAMAME sprinkled with sesame seeds
- FRUIT SALAD medley topped with chopped walnuts
- GREEK YOGURT, melon balls, and fresh mint
- STRING CHEESE and pear
- LETTUCE, TURKEY SLICES, and red bell pepper strips
- GRILLED TEMPEH strips drizzled with sesame oil and rice vinegar
- COTTAGE CHEESE, pecans, and cinnamon
- PROTEIN SMOOTHIE: Protein powder (any of your choice) and fruit
- CHEDDAR CHEESE and grapes
- HARD-BOILED EGG whites filled with hummus topped with chopped fresh herbs

SWEAT FITNESS NAMIBIA ©

CAN YOU HANDLE THE HEAT?

Variety is the spice of life but spice itself is a great way to add variety to life! Here are
some great spice & herb combinations that you can make and store in your pantry in an
airtight container. Use as a rub for roasting or grilling chicken, meat, fish, turkey or beef.
Or simply sprinkle it on your steamed veggies!

ALL-PURPOSE BLEND (tbsp. = tablespoon; tsp. = teaspoon)

- 2 tbsp. smoked paprika

- 1 tbsp. ground black pepper
- 2 tsp. sea salt
- 1 tbsp. dry mustard powder
- 1 tbsp. onion powder
- 1 tsp. garlic powder
- 1 tbsp. finely chopped lemon peel

MEXICAN BLEND

- 1 tbsp. chili powder

- ¼ tsp. garlic powder
- ¼ tsp. dried oregano
- 1 ½ tsp. ground cumin
- 1 tsp. sea salt
- 1 tsp. ground black pepper

ITALIAN BLEND

- 4 Tbsp. dried parsley, crushed 4 tsp. dried onion flakes

- 4 tsp. paprika
1 Tbsp. chili powder
- 2 tsp. dried basil, crushed 1 tsp. ground oregano
- 1 Tbsp. sea salt
1 Tbsp. dried parsley flakes, crushed
- 1 tsp. ground thyme 1 tsp. garlic powder
- 11⁄2 tsp. crushed red pepper
- 1 tsp. sea salt
W tsp. ground black pepper

SWEAT FITNESS NAMIBIA ©

CAJUN BLEND

- 2 tbsp. paprika
- 1 tbsp. sea salt
- 1 tbsp. garlic powder
- 1 tbsp. ground black pepper
- 1 tbsp. onion powder
- 1 tsp. cayenne pepper
- 1 tbsp. dried oregano leaf
- ¼ tsp. dried thyme leaf
- ¼ tsp. crushed red pepper flakes

SEAFOOD SEASONING BLEND

- 2 tbsp. sea salt

- 1 tbsp. cayenne pepper
- 1 tbsp. ground celery seed
- 1 tbsp. sweet or smoked paprika
- 1 tbsp. dry mustard
- 1 tbsp. ground bay leaf
- 2 tsp. ground white pepper

LEMON PEPPER BLEND

- ½ finely chopped lemon peel, dried or fresh

- 1 tbsp. cracked black pepper
- 3 tbsp. sea salt

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SEASONED SALT
- 2 tbsp. onion powder
- 2 tbsp. garlic powder
- 4 tsp. paprika
- 1 tbsp. chili powder
- 1 tbsp. sea salt
- 1 tbsp. dried parsley flakes, crushed
- 1 ½ crushed red pepper

ASIAN SPICE BLEND

- 2 tbsp. Chinese five-spice powder
- 2 tbsp. cracked black pepper
- 2 tsp. ground ginger
- 2 tsp. finely chopped orange peel, dried or fresh
- 1 tsp. ground cinnamon

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HOMEMADE SALAD DRESSINGS

Tip: Just because we call them ‘salad’ dressings doesn’t mean you can’t use them as a
dipping sauce for any of your other favorite foods.

BALSAMIC VINAIGRETTE

- 6 tbsp. balsamic vinegar

- ¼ cup fresh lemon juice
- 1 tsp. raw honey
- 2 tsp. Dijon mustard
- 5 tbsp. extra-virgin olive oil

1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
2. Stir in mustard; mix well.
3. Slowly add oil while whisking; mix well.

Tip: Store leftover dressing in a covered container in the refrigerator. If dressing thickens
when cold, hold at room temperature for 30 minutes and stir before serving.

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CITRUS VINAIGRETTE

- 6 tbsp. 100% orange juice

- 1 (2cm) piece fresh ginger, peeled and finely chopped
- 1 tsp. raw honey
- 1 tsp. sesame oil
- 5 tbsp. rice vinegar
- ¼ reduced sodium soy sauce
- 5 tbsp. extra-virgin olive oil

1. Combine garlic, ginger, honey, sesame oil, vinegar, and soy sauce in a medium
bowl; whisk to blend.
2. Slowly add olive oil while whisking; mix well.

BASIL VINAIGRETTE

- 3 tbsp. raw honey (or pure maple syrup)

- ¼ cup apple cider vinegar
- 5 tbsp. extra-virgin olive oil
- 1/3 fresh basil leaves

1. Place honey, vinegar, oil, and basil in a blender; cover. Blend until smooth. (like
chives, parsley, basil, marjoram, or thyme) 1 tsp. fresh lemon juice.
2. Store in the refrigerator, tightly covered, until ready for use.

SWEET CHIPOTLE VINAIGRETTE

- 2 tbsp. raw honey or maple syrup

- 6 tbsp. balsamic vinegar
- 5 tbsp. extra-virgin olive oil
- 2 tsp. Dijon mustard
- 1 clove garlic, finely chopped
- 1 tbsp. chipotle chili powder
- 2 tsp. ground paprika
- ½ sea salt
- ½ ground white pepper

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1. Place honey, vinegar, oil, mustard, garlic, chili powder, paprika, salt, and pepper in a
blender; cover. Blend until smooth.

2. Store in the refrigerator, tightly covered, until ready for use.

ASIAN GINGER VINAIGRETTE

- 2 cloves garlic, finely chopped

- 1 piece fresh ginger, finely chopped
- 1 tsp. raw honey or maple syrup
- 1 tsp. sesame oil
- 5 tbsp. rice vinegar
- ¼ reduce sodium soy sauce
- 5 tbsp. extra-virgin olive oil

1. Combine garlic, ginger, honey, sesame oil, vinegar, and soy sauce in a medium
bowl; whisk to blend.
2. Slowly add olive oil while whisking; mix well.

CREAMY HERBED SALAD DRESSING

- ¼ cup buttermilk
- ¼ cup non fat plain Greek yogurt
- 6 tbsp. mayonnaise
- 2 tbsp. finely chopped herbs (chives, parsley, basil, thyme)
- 1 tsp. fresh lemon juice
- 1 clove garlic, finely chopped
- ¼ sea salt
- 1 dash ground white pepper

1. Place buttermilk, yogurt, mayonnaise, herbs, lemon juice, garlic, salt, and pepper
in a blender; cover. Blend until smooth.
2. Store in the refrigerator, tightly covered, until ready for use.

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CUMIN VINAIGRETTE

- 6 tbsp. fresh lime juice

- 2 tbsp. 100% orange juice
- 2 tbsp. Dijon mustard
- 2 tsp. ground cumin
- 1 tsp. sea salt
- ½ tsp. ground black pepper
- 6 tbsp. extra-virgin olive oil

1. Combine lime juice, orange juice, mustard, cumin, salt, pepper, and oil in a small
bowl; whisk to blend.
2. Store in the refrigerator, tightly covered, until ready for use.

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BASIC COOKING TECHNIQUES

If cooking was second nature for everyone, we would have all been born with spatulas in
our hands. Cooking, like anything other skill, is something we learn luckily the basics are
pretty simple so here are a few tips to get you started. Don’t be afraid to try new things
and mix different flavors – cook what YOU want to eat.

Meat Techniques

- Grilling: Grill at low to medium temperatures to cook meat all the way through
without burning the outside. Larger roasts and pieces of poultry may require
longer cooking at lower temperatures. Chicken/ meat/fish can all be basted
during cooking.
- Broiling: This type of cooking is great for tender steaks, chops, ground meat
patties, poultry halves, quarters or fish pieces. Slightly tougher pieces of meat,
such as flank steak, can be broiled if they have been marinated beforehand. To
broil, place meat on a broiler pan on a rack 2 to 3cms below the heat source.
Turn it halfway through the cooking time.
- Baking or Roasting: This is best done at low temperatures (180 - 250°). Large
cuts of meat (like roasts) or whole poultry are best cooked by roasting. Season
this meat before cooking, and let it stand for 15 to 20 minutes before cutting/
carving.
- Sautéing or Pan-Frying: Use a nonstick skillet and a small amount of oil or
nonstick cooking spray. Usually smaller cuts of meat/chicken/fish are pan-fried
over medium heat, turning once for larger pieces, or stirring frequently for
smaller pieces.

How Can I Tell If My Meat Is Cooked?

It might not be great for presentation, but the easiest way to tell if meat is cooked is to
cut into it with a knife. Chicken should have no pink left in the middle. Fish should be
flaky all the way through. Beef should be, well, that’s up to you. But if you are not sure
of the source of beef, it’s best to cook it all the way through.

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VEGETABLE PREP TECHNIQUES

- Steaming: Veggies can be steamed in different ways. It is important to remember

that you want to keep them out of water as much as possible. A steamer basket
us the easiest way to go, but if you don’t have one, here are a couple of cheats.
- In a skillet or saucepan: Add water to a pan halfway, top it with veggies,
and cover the pan during cooking. Keep an eye on the water, to make sure
it does not all cook off before veggies are done.
- In the microwave: Place veggies in a microwave-safe bowl/dish. Add water
halfway, cover the bowl, but leave a small gap so the steam can escape.
Microwave on high until veggies are done.
Best way to check if the veggies are ready is to poke them with a fork to desired
consistency.

- Sautéing or Pan-Frying: When pan-frying different vegetables at once, start with

the heartier vegetables such as onions, carrots, and bell peppers. Cook until they
begin to soften or become translucent. Add the other vegetables and cook until
they reach the desired degree of doneness.
- Roasting: The optimal temperature for vegetables is 185° to 250°. Vegetables
should be cut into uniform-size pieces, tossed with a small amount of oil, and
seasoned with salt (if desired) before roasting. They can be placed on a baking
pan or roasting pan, not too close together. Vegetables should be turned or
stirred halfway during cooking.

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We hope this nutrition guide will help you along in your quest towards fulfilling your
health & fitness goals.

Feel free to direct any questions, comments or suggestions you may have to:
mailto:sweatfitnessnamibia@gmail.com

THANK YOU FOR BEING A PART OF OUR COMMUNITY! ☺

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