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Fat Food Sources

Where to find fats in your diet! Fats make food taste great, and they're very easy to add into meals if you're looking to increase your fat intake. Here is a list of some of our favourite fats:

  • Grass-fed beef
  • Salmon
  • Tuna
  • Duck
  • Bacon
  • Coconut
  • Coconut oil
  • Coconut butter
  • Ghee
  • Avocado
  • Dark chocolate
  • Olive oil
  • Macadamia oil
  • Walnut oil
  • Peanut oil
  • Hazelnut oil
  • Canola oil
  • Truffle oil
  • Flaxseed oil
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds
  • Almonds
  • Macadamias
  • Walnuts
  • Peanuts
  • Pecans
  • Hazelnuts
  • Pistachios
  • Cashews
  • Nut butters
  • Eggs
  • Green yoghurt
  • Feta
  • Mozzarella
  • Tasty cheese
  • Parmesan
  • Brie
  • Thickened cream
  • Sour cream
  • Cream cheese
  • Spirulina
  • Olives

Real Foods



Fresh Local
Low Fat

How are we meant to know what is the best type of food to fuel our bodies with so many labels? Let’s break down what we already presumably know about real food vs. processed food.

You’ll find more information on reading food labels in the Get Lean Nutrition Guide.


Real Food

-       Ideally a food with one ingredient (i.e. apples, cucumber, eggs)

-       Product of nature

-       Seeds & nuts


Processed Food

-       More than one ingredient

-       Additional sugars, preservatives, dyes and bad fats (saturated & trans)

-       Altered from natural state (usually for convenience)


If that wasn’t enough to make you think about what you’re eating, let’s look further in to exactly what processed foods are.

Processed foods have multiple ingredients and contain the likes of refined sugars, refined grains and even ingredients that are hard to pronounce. If you wouldn’t cook with that ingredient at home, why is it in your food? Artificial flavours, refined sweeteners (white sugar, brown sugar, sucralose), refined oils (canola oils) and other additives are all processed foods, also known as a ‘product of industry’.

Cutting out processed foods will lead to an array of health benefits including more energy, improved cholesterol levels, reduced sickness and weight loss. One of the biggest culprits in processed foods is fructose. Fructose cannot be converted; our livers convert it into stored energy (mostly fat). It’s terrible for our organs, triggers constipation and encourages all kinds of medical issues including obesity, heart disease, fatty liver, PCOS and depression.

We have become addicted to these fake foods as we have become accustomed to eating with our brain, rather than our gut! Your brain processes sensory information (sweet, sour, etc.) and tells us if it’s yummy or yucky… it’s our gut neurons (enteric nervous system) that process the natural serotonin and dopamine that comes from food.

Think back to a time where you’ve had to get something ‘on the run’, you’ve stopped in at a petrol/gas station and picked up a snack. You’ve eaten it really quickly and chances are it didn’t taste that great anyway so now you’re feeling a little disappointed… and that’s it. Maybe it was a ‘healthy’ muesli bar. I want you think back to when you had it for the first time - maybe your grandma made it for you, her special oat slice. Our brain is forever searching for that ‘ultimate’ flavour – to ignite our dopamine sensors. I can tell you now that 95% of the time that you have had that dopamine sensation it came from whole, real foods. Grandma might have added that extra tablespoon of maple syrup, but she sure didn’t use sulphur dioxide as a preservative.

Real food has curves! Let’s put a number on it – if there is more than 5 unrefined ingredients, forget it. Here’s a quick list of real foods:

-       Dairy: whole milk, unsweetened yoghurt, eggs and cheese

-       Fruit & vegetables

-       Nuts & legumes

-       100% whole grains and flours (if it doesn’t say whole, forget it)

-       Wild-caught seafood

-       Locally and humanely raised pastured meat (chicken, pork, beef, lamb)

-       Honey, maple syrup


We could write a list of what benefits come from real foods, but we’d be here all day. Here’s a quick list just to get you started:

-       Reduces cholesterol

-       Regulates blood sugars

-       Reduces risk for diabetes

-       Constipation/bowel problems reversed

-       Change in palate


Feel as though you don’t have the time to cook nutritious wholesome meals? Try to bulk meal prep when you have a spare hour or cook extra on the nights that you do have the time. A good meal is the best reward for your hard work.

It’s easy enough to go tell you to buy everything raw – but in reality, well, it is actually that simple. If you’re not already buying seasonal food from your local markets, have a think next time you are at the supermarket. Check the perimeters! This is where you’ll find the fruit and vegetables, the meat cabinet, dairy, and usually the bread aisle/bakery. Of course, they’ll still try to trick you with their trigger words such as low fat, low sugar or low calories. Have a try at growing your own garden – even if it’s a bunch of herbs and lettuces on your windowsill – your food will taste great and have vibrant greens throughout.


Leake, L., 2014. 100 Days of Real Food. 1st ed. North America: Harper Collins.

Gillespie, D., 2015. Eat Real Food. 1st ed. Australia: Pan Macmillan.

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Body Dysmorphia

How many of you took a photo before you started the challenge? That was the last time you were going to see that person. Taking that photo is evidence that that person is gone. Every day you change, but that’s not enough time to see the difference. When comparing back to pictures of you in school you think back to how different you looked, weight, hair style, the clothes you wore. This is the same thing.

For a lot of you it’s about getting healthier and feeling better. But you need solid proof and evidence to convince yourself that the person looking back at you in the mirror is a different person. For months Rachel didn’t think she had changed much, stuck at looking at the same face over and over every day, you barely notice the difference. It’s the same thing with age, you never notice how old you have gotten until you look back at pictures, or just wake up from a coma.

Have you been out lately and people have been telling you you look great, that you have lost weight, but you reply back to them, “Really? I don’t see it”... but that’s because they haven’t seen you since you started. It takes your head far longer to catch up to your body, so don't let negative thought patterns make you feel as if you haven't been progressing. There's far more to this challenge than just 'losing weight' or 'gaining muscle', it should be about building a solid foundation for yourself to live a healthy lifestyle in a practical way.

If you feel like you're struggling to accept the way you look it's time to reassess and take a look from someone else's perspective. Look at old photos of yourself, and find a way to compare how you looked before to how you look now. You don't always have to be caught up on the 'now', it's great to look back and reflect on what you have achieved.

This is just the start, the first 12 weeks is a kick start towards your healthy lifestyle, and unless you don’t keep pushing yourself, you’re going to be that same face in the mirror you aren’t happy with. These last 4 weeks are all about finding what motivates you again, take some pictures, work on where you are failing and get the ball rolling again!

Body dysmorphia can arise when the mental image you have of yourself does not align with what is on the outside. So please take the time to reflect and not let yourself get too caught up!


Biology of Belief

Download the worksheet here

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