Wk9 Winter Nourish and Thrive Meal Plan

Do you wonder… “Am I getting enough protein? Enough vitamins? Enough fibre?”

I can totally understand you the ‘worry’ because ‘marketing messages’ fill with you fear… telling you that you are NOT getting enough.

The same marketing messages then (miraculously) are selling the product — that alleviate your fear!

With your Nourish & Thrive Meal Plan, the answer is simple… wonder no more. Every week, you’re giving your body exactly what it needs to flourish.

Here’s what’s built in…
🌿 Macronutrients – protein, complex carbs, and healthy fats (including omega 3, 6, 7 & 9).
🌈 Micronutrients – a spectrum of vitamins and minerals for energy, immunity, and vitality.
🥗 Fibre & Gut Food – soluble and insoluble fibre, prebiotics, probiotic foods, resistant starch, and more.
🍇 Phytonutrients – carotenoids (beta-carotene, lycopene), flavonoids (anthocyanins, catechins), polyphenols (resveratrol, curcumin) and so much more.

Without the huge price tag! Or the excipients.

You think that $21.99 for 150 Vitamin C capsules is cheap. But each tablet contains only contains 0.375g of Vitamin C which makes your Vitamin C cost $395 a kilo!! And you pontificate over a bag of oranges at $10 a kilo (which not only has the Vitamin C but the fibre too!!)

And the ‘excipients’? What is an ‘excipient’?

Well, an expedient is the ‘added’ ingredients that need to go into a supplement to impart colour, texture or taste.

Your Vitamin C tablet ALSO comes with… croscarmellose, sodium hypromellose, iron oxide yellow, macrogol 400, macrogol 8000, magnesium stearate, maize starch, maltodextrin, microcrystalline cellulose, purified talc and titanium dioxide.

What’s Macrogol 400 or 8000??

“Macrogol 400 is a type of polyethylene glycol (PEG) that is a clear, viscous liquid used as an excipient and solvent in pharmaceuticals. Its applications include improving the solubility of poorly soluble drugs and acting as a base for topical creams, oral solutions, and capsules. As a laxative ingredient in higher-molecular-weight forms like Macrogol 3350 or 4000, it works by softening stool, but Macrogol 400's primary uses are as a pharmaceutical base and solvent.”

Or you take a Protein powder at $33 a kilo, thinking it’s a bargain and you are getting ALL your protein. But guess what… your protein powder comes with?

“Recently, there have been concerns regarding the safety of protein powder supplements due to the reported presence of heavy metals (arsenic [As], cadmium [Cd], mercury [Hg], and lead [Pb]) in tested products”… 15 commercially available protein powders were tested and …. “all of the examined products contained “detectable concentrations” of at least one heavy metal. In a separate evaluation in 2018, the Clean Label Project tested 133 protein powder supplements, and found that all of the tested products similarly contained “detectable concentrations” of heavy metals. Specifically, the Clean Label Project reported that 70 % and 74 % of the test products contained “measurable levels” of Pb and Cd, respectively. When ingested in sufficient quantities, As, Cd, Hg, and Pb have been associated with adverse human health effects, potentially including carcinogenesis, neurotoxicity, nephrotoxicity and reproductive issues [3–9]. For example, chronic exposure to Cd is associated with renal disease, thyroid disruption, and weakened bones, while chronic exposure to As is associated with dermal lesions and carcinogenic effects.” [2020. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements]

Interestingly, the study concluded it didn’t pose an increased non-carcinogenic risk to human health BECAUSE… it’s a supplement… meaning that it is ONLY used when dietary intake is inadequate. But that’s not how most people are using their protein powder. They are using it, once or twice a day, every single day!!

Alternatively you could add ‘organic chickpeas, beans or lentils’ to your salad and get protein + fibre + NO heavy metals for less than $4 a kilo!!!

Or you freak out about the possibility of NOT getting enough Calcium and weak bones so start taking Calcium supplements, when the research CLEARLY states…

“Meta-analysis of the many trials that have assessed the effects of calcium supplementation on bone density demonstrates that there is a benefit of about 1% in the supplement group at the end of the first year of use, which does not increase further with continued supplementation”… and conclude… “The balance of evidence indicates that widespread use of calcium supplements in individuals without a specific bone pathology is not helpful, and may cause harm. Likewise, vitamin D supplements should be reserved for those with clinical risk factors for vitamin D deficiency, principally low sunlight exposure or dark skin and not living in a sunny environment.” [2020. Calcium and/or Vitamin D Supplementation for the Prevention of Fragility Fractures: Who Needs It?]

You pay $250 a kilo for the pleasure of this. But your 2 tbsp of Tahini added to your salad dressing give you 126mg Calcium with 100% bioavailability and get out in the sunshine for 10-mins a day will supply your body with the Vitamin D it requires. As the cancer council advises…

“The best source of vitamin D is UVB radiation from the sun. UV radiation levels vary depending on location, time of year, time of day, cloud coverage and the environment. For most people, adequate vitamin D levels are reached through regular incidental exposure to the sun. When the UV Index is 3 or above (such as during summer), most people maintain adequate vitamin D levels just by spending a few minutes outdoors on most days of the week. In late autumn and winter in some southern parts of Australia, when the UV Index falls below 3, spend time outdoors in the middle of the day with some skin uncovered. Being physically active (e.g. gardening or going for a brisk walk) also helps boost vitamin D levels.”

Worried about getting enough Vitamin B ?

Your (Energy) B vitamins. B1, B2, B3, B5, B6, B9, and B12 are… “produced by 40-65% of 256 human intestinal microbiota.” [2021. Gut microbiota-derived vitamins – underrated powers of a multipotent ally in psychiatric health and disease]

I could go on and on, but you get the message.

Your food gives you everything you need. The power of plants is grounded in evidence-based nutrition to nourish your microbiome — which means you are nourished and you thrive.

With (gut) love, Nat 💚

P.S. I’d love to see one of your creations this week! Snap a photo and share it in the Gut Health Circle.

👉Download your Nourish and Thrive Meal Plan HERE … And remember, there’s a step-by-step video showing you how to get the very best out of your meal plan plus there’s a shopping list template there too, check it out here