Food
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to MuTu Food, my guide to MuTu nutrition. Follow
the principles in this booklet, alongside your
workouts, + you will see your tummy flatten.
You will notice something else too – a feeling of
being brighter, lighter + more energetic.
MuTu Food is flexible, but there are some rules
to guide you, + that’s where we begin. You will
find plenty of family-friendly realism + inspiration
in the pages that follow!
I want to help you discover a new, sustainable
way of eating that busts your mommy tummy
forever, giving you + your family a lifelong love of
good, nourishing food.
wendy x
CONTENTS Page
The Rules 2
Mutu Food Inspiration 3-10
Nutritional Need-To-Know 10-18
Healthy Food For All The Family 18-19
Real Time ‘Foodspiration’ 20
Welcome ...
MuTu® System programs have been created for you by
Wendy Powell, Dip.PT
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MuTu Food|The RulesTo follow MuTu Food, eat more fresh fruit + vegetables, more good fats,
more good protein, less grains + NO processed foods. That’s it in a nutshell,
but here’s a bit more detail about the healthy lifestyle MuTu Food recommends.
1. Avoid processed + refined foods. Keep your food as close to its natural
source as possible. If you can’t identify a natural source, don’t eat it. This means
NO ready meals, commercially baked pastries, biscuits, cookies or cakes, take-
out food, fast food, sweets/candy, white bread, bagels, cereal bars, packaged
cereals with added sugar, or soda/fizzy drinks.
2. Eat loads of fruit + vegetables. At least three times a day, eat fresh fruit, raw
vegetables, + green vegetables... + lots of them!
3. Drink lots + lots of water. Drink lashings of straight-up purified water, herbal
teas, very diluted fruit juice, green tea… + more water!
4. Eat protein with every meal. Limit dairy-based protein + add more: fish,
pulses or beans, meat (preferably organic, preferably grass-fed, definitely free
range) + free range eggs.
5. No more chocolate binges. The only chocolate you’re allowed is organic dark
chocolate, with a minimum of 70% cocoa solids. Don’t eat more than a couple of
squares every other day.
6. Limit caffeine + alcohol. Ideally, cut out alcohol + caffeine. But, I know that we
moms often live for our morning coffee + ‘wine o’clock’. So, drink a maximum
of one daily cup of coffee, + enjoy one glass of wine no more than three times a
week.
7. Eat these things at least twice a week. Oily fish (like sardines, salmon or
mackerel), a few glugs of good oil (see page 12), a handful of nuts + seeds (like
hemp, pumpkin or sunflower).
8. Get out of your comfort zone. Every week, try at least one new thing from the
new foods shopping list (see page 3). If you hate it, try something else. The idea
is to add a dozen things to your food repertoire that you’ve never tried before
over the next 12 weeks.
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MuTu Food InspirationThe ‘Try Something New’ Shopping ListThe transition to MuTu Food may seem like a big leap or a small step, depending on
who you are. If you’re a devout foodie who loves cooking, then tweaking ingredients
may be all you need to do.
If you’re the type of person that goes headlong into a new project, you may want to
get stuck into juicing, smoothies + raw food straight away.
But if you’re neither of these, my advice is to keep it simple. Buy fresh vegetables
+ fruit every week + eat them up! Go to a good health food store once a month +
stock up on just a few of the foods on my shopping list below. Rethink your shopping
habits + try at least one thing that’s new + healthy every week.
• Seasonal, fresh vegetables. Dark greens + bright colours are best!
• Fresh fruit, local + organic where possible
• Wheat + sugar free oatcakes
• Rye + pumpernickel breads
• Free range eggs
• Fresh, unsalted seeds (pumpkin, sunflower, sesame + golden linseed)
• Fresh, unsalted nuts (almonds, pecans, hazelnuts, brazils, cashews + mixed
nuts)
• Frozen berries (blueberries, summer fruits, forest fruits + raspberries)
• Sugar-free peanut, cashew, almond or hazelnut butter
• Organic oats (try small rather than jumbo oats)
• Quinoa (pronounced keen-wah)
• Coconut oil (buy in a jar)
• Organic green tea, Matcha green tea, Rooibosch (red bush) tea
• Miso soup (buy in sachets)
• Spelt flour + yeast (if you want to make bread)
• Cold pressed, extra virgin olive oil or hemp oil (don’t heat it!)
• Coconut milk or water
• Sea vegetables such as Kombu, Nori or Wakame (in packs
from health food stores or the specialist aisle at the supermarket).
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Healthy SubstitutionsMuTu Food is about eating mindfully – that means knowing what’s in your
food + where it came from. If you routinely eat foods with little nutritional value,
or an unidentifiable natural source, then try to stop yourself in your tracks + think
about healthier alternatives. Here are a few easy switches you could try:
If you normally eat or drink this... Try this...
Any processed or sweetened
breakfast cereal
Home made unsweetened muesli with fresh
berries + yoghurt
Biscuits or cookies Oatcake or wholegrain crispbread, spread with
nut butter
Crisps/chips Roasted root vegetable chips or kale chips
Salted snacks Unsalted nuts + seeds
Milk chocolate or any candy Dark, organic 70% cocoa solids chocolate
Dessert Smoothie made with fresh or frozen fruit + natural
yoghurt
White rice Wholegrain rice or quinoa
White pasta Wholegrain pasta, spelt pasta
White/wholemeal bread Wheat free bread or rye bread
Vegetable oil (for cooking) Coconut oil
Olive oil (for salad dressings) Cold-pressed olive oil or hemp
Low-fat spread Organic butter
Sausages, bacon, processed
deli meats
White meat or beef – organic + preferably grass-
fed
White potato Sweet potato
Low-fat sweetened yoghurt Natural organic yoghurt - nothing added
Cows milk Unsweetened almond milk
Sugar (added to hot drinks,
desserts, or for baking)
Stevia, or raw organic honey
Tinned soup Homemade soup, or miso soup
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Tea/coffee Herbal tea, green tea or rooboisch tea
Diet fizzy drinks or sodas Very diluted fruit juice or cordial, or water
Wine, beer or spirits Elderflower cordial diluted with sparkling spring
water, organic ginger beer, tonic water with a twist
of lime
Breakfast IdeasBreakfast is definitely not to be missed, so power up with a meal that gives you
energy for the day ahead. Try something like eggs + grilled tomatoes on toast;
muesli with fruit + yoghurt; porridge with ground flax, blueberries + honey; boiled
eggs + marmite soldiers; fruit salad followed by wholegrain toast with crunchy peanut
butter; smoked salmon + scrambled eggs with spinach. Here are some more
healthy start suggestions…
Super SmoothieBlend fresh fruit with natural, unsweetened live yoghurt + a handful of mixed seeds
(such as pumpkin, sunflower, sesame + linseed). Combos that work include:
• Frozen or fresh raspberries or blueberries + nectarine + pear
• Strawberries + kiwis + apple
• Mango + apple + plums
Tip: Add fresh apple or orange juice to make your smoothie thinner; banana to make
it creamier; or a spoonful of ground flax, other seeds or even peanut butter to thicken.
A dollop of coconut oil is a great addition to a smoothie but you need banana as well
otherwise it’s a weird texture!
Rye With a TopperToast a slice of wholegrain rye bread + add something you fancy: spread it with nut
butter (almond, cashew, hazel or peanut); add cream cheese topped with wild, or
organic, smoked salmon; add a boiled, scrambled or
poached egg; or top it with a dollop of baked beans. If you’re not keen
on rye bread, try corn cakes or oatcakes.
Turbo MuesliMix a handful of oats in a bowl with live natural yoghurt. Top with pieces of chopped
fresh fruit + a handful of chopped nuts + ground flax seeds.
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Porridge PlusCook porridge in water, milk, or a dairy-free milk alternative like unsweetened
almond milk, with grated apple + a teaspoon of cinnamon.
Tip: If cooking in water, soak the oats for 10 minutes beforehand to bring out the
creamy flavour of the oats
Brekky Omelette Whip up an omelette. I love to keep it simple, just adding mixed fresh herbs, but
I sometimes throw in extras: grated cheese + red onion, chopped tomatoes +
peppers, garlic mushrooms + watercress, or smoked salmon.
MUTU MAMA IDEA: OATS ‘N’ MORE
Mix together 2tbsp rolled oats, 1tbsp oat bran, 1tbsp chia seeds,
1tbsp mixed ground seeds (like flax, sunflower, pumpkin +
sesame), 1 chopped apple + a few berries. Add a dollop of natural
yoghurt + a drizzle of maple syrup.
With thanks to Helen Jinadu.
Guilt-Free Snacks MuTu Food is not about going hungry. If your energy dips, or your tummy’s growling
in between meals, top up with a healthy snack. Here are some suggestions…
• Fruit – anything you fancy. Raid the fruit bowl!
• Apple + handful of pumpkin or sunflower seeds, or nuts
• Pear/peach (or other seasonal fruit) + a few fresh almonds
• Mackerel, salmon, or mushroom pâté on crispbread
• Rice cake with sugar-free peanut butter
• Carrot + celery sticks with hummus or guacamole
• Berries stirred into a small pot of natural yoghurt
• Cup of Miso soup with pitta bread
• 2-3 oatcakes with nut butter
• Fruit smoothie
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MUTU MAMA IDEA: AVOCADO CRUNCH
Mash some avocado + smear it generously on a crispbread, then
sprinkle it with pumpkin seeds. With thanks to Sarah Bedford.
Good-For-You Drinks• Water: Pure H2O is really the best drink you can have – glug away!
• Herbal teas: Try green tea*, or any variety that you enjoy! Rooibosch tea is the
closest to ‘normal’ tea + you can drink it with or without milk. (*If you’re trying
to go caffeine free, note that green tea does contain some caffeine. But it’s so
good for you that the positives outweigh this negative).
• Fruit juice: Dilute fresh juice, not from concentrate, at least 50:50 with water.
• Cordial: Fruit, elderflower + ginger cordials, mixed with sparkling water, make a
refreshing alcohol substitute.
• Tonic water: Another decent switch for alcohol. Add ice + a good squeeze of
fresh lime + you’ll hardly miss the gin or vodka!
ZESTY WATER
Fill a jug with water + add slices of orange, lime, or lemon + a
sprig of mint. Leave overnight in the fridge + let the citrus flavours
infuse before drinking. With thanks to Sarah Bedford.
Quick + easy mealsMuTu Food encourages you to enjoy real food. Don’t get hung up on
weighing it, or counting calories. All you should think about are tasty ways to cook
it! Here are some of my favourite ways to make simple, clean food incredibly
appetising.
Roasted Vegetables With Pesto Crusted Chicken Or FishCoat an organic chicken breast or fillet of organic salmon or cod with pesto + add
to a baking tray of part-roasted vegetables (such as new potatoes, cherry tomatoes,
courgettes, onions, garlic, red + yellow peppers). Cook for a further 10-20 minutes,
then serve.
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Salmon With Wholegrain Or Wild Rice + GreensGriddle or grill a couple of salmon steaks until slightly charred on the outside
+ just cooked through. Stir-fry or steam some fresh broccoli florets, tenderstem
broccoli, beans, or any shredded greens, with a little ginger, or soy sauce. Pile the
wilted greens on the plate, put the salmon on top + serve with cooked wild rice.
Spanish OmeletteAdd whisked eggs (one per person, plus one) to a pan of lightly roasted diced
potatoes + vegetables (like peppers, broccoli, onion, green beans). Swirl around
to cover with the egg + cook until just firm. Slide the pan under the grill to brown +
serve with tomato salad.
Baked Sweet PotatoBake a sweet potato + top with a healthy filling, like these: Hummus or guacamole
(homemade if possible); ratatouille; cottage cheese with chives, mixed with chopped
peppers, cucumber, or prawns; roasted vegetables + pesto; tinned or smoked
salmon, mixed with cottage cheese or crème fraîche; cannellini or butter beans
mashed with anchovy fillets + black olives, with lemon juice + black pepper; hard
boiled egg, chopped + mixed with cottage cheese, or crème fraîche, + chopped
parsley.
MUTU MAMA IDEA: MEXICAN EGGS TORTILLA
Scramble eggs, with kale, mushrooms + cheese, + mix in a little
quinoa. Scoop the mixture into a wholegrain tortilla + top with
salsa. With thanks to Emily Trew.
SaladsA simple salad of mixed leaves + chopped raw vegetables becomes a nutritious +
tasty meal in moments if your fridge is kept well stocked with fresh salad vegetables
+ delicious deli provisions. Some combinations to try…
Fishy Numbers• Smoked organic trout fillet with flageolet or cannellini beans, or lightly steamed
broad beans mixed, with lemon juice + black pepper.
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• Hot smoked or smoked organic trout/salmon/mackerel, flaked through whole
grains, like quinoa, brown rice, millet or couscous. Add chopped raw vegetables
+ season with lemon juice, balsamic vinegar, black pepper + fresh herbs.
Veggie All The Way• Marinate tofu chunks in soy, ginger, garlic + sesame oil. Stir-fry for a few
minutes, until golden + fairly crisp. Toss through whole grains, or stir into
buckwheat noodles, with finely sliced cucumber + seaweed (available dried in
packets at supermarkets). Sprinkle with sesame seeds + serve warm or chilled.
• Add peppers, cherry tomatoes, red onion, sweet baby peppers + chopped
hard-boiled egg to a mixed bean salad. Dress with a tomato + basil dressing.
• Dress chickpeas with a blend of paprika, lemon juice, black pepper + a sprinkle
of sea salt + parsley. Serve this simple salad with quinoa.
• Make a taboulleh of couscous, bulgar wheat, millet or quinoa, combined with
chopped cherry tomatoes, spring onions, cucumber, parsley, mint, a slug of
olive oil, a generous squeeze of lemon juice + seasoning to taste.
• Add passata to a warm potato salad + dress with a mixture
of olive oil, paprika, chillies + crushed garlic.
SIMPLE VINAIGRETTE
Measure ¼ cup cold pressed olive oil, add ¼ cup of red wine
vinegar + ¼ cup fresh lemon juice. Add 2 tbsp of Dijon mustard,
2 crushed garlic cloves + freshly ground black pepper to taste.
With thanks to Shari Hetherington Hahn.
Nutritional Need-To-KnowNourishing Mind + BodyHealthy, real food blasts fat + reveals the muscle you’re working hard to tone. It
makes your hair shine, your skin glow, + your joints feel supple. It gives you energy to
run + play with your child, which is great for your body + your spirits.
As you see the effect that eating right has on your body, you also feel the
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effect it has on your mind, giving you body confidence + a sense of being
your ‘best you’.
Feeling great is not just a by-product of being happier with your body – good
nutrition has a powerful, positive psychological effect. In contrast, a poor diet (that
includes hydrogenated fats, additives, sugar, caffeine + alcohol) exacerbates anxiety,
panic attacks, food cravings, depression, PND, irritable feelings, poor concentration
+ memory, PMS, insomnia, fatigue + SAD.
To be in mint mental condition, it’s essential to eat a balanced diet, drenched in water
+ loaded with fresh fruit + vegetables. Having a good breakfast, eating regularly,
choosing foods that release energy slowly, ensures that your mood trundles along
nicely, rather than going on a rollercoaster ride!
Essential fatty acids, particularly the omega-3 type found in oily fish + seeds, are
‘good mood’ nutrients, vital for healthy brain function. Other mind foods – containing
uplifting B vitamins, folic acid, magnesium, vitamin C, selenium, zinc + tryptophan
– include brown rice, porridge, nuts, beans, pulses, peppers, broccoli, bananas +
salmon. Oh, + very good dark chocolate!
Healing FoodsWhether you want to heal a C-section scar or a Diastasis Recti, what you eat plays
a vital role in helping your body to repair. Good nutrition facilitates healing, while
malnutrition actively delays + slows it, + impairs the end result.
To support healing: eat plenty of fresh fruits, vegetables + seeds rich in
phytochemicals; foods rich in protein as well as alpha-linolenic acid (essential fatty
acids found in flax, pumpkin seeds, walnuts + cold water ocean fish). You need iron
for efficient oxygen delivery, Vitamins A + C to stimulate collagen regeneration + re-
tensioning... + lots + lots of water to aid circulation.
Reduce inflammation in your body by reducing sugar, alcohol, caffeine, processed
food + trans fats. Reduce stress + get as much sleep as you can – a stressed body
cannot heal! A good probiotic will enhance gut health + counteract the negative
effects of any antibiotics or other drugs you may have been administered.
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The Truth About Carbs + SugarWhen it comes to being fat many people blame dietary fats, but refined sugar is the
real enemy. Sugar in all forms is empty calories, plain + simple.
Sugar In The BodyWhenever we eat, a hormone called insulin is released to regulate our blood sugar
levels. The amount of insulin released depends on the food we eat – the more sugar,
the more insulin.
Sugar isn’t just in cakes, sweets, or cookies. It’s hidden in highly-refined, starchy,
carbohydrate foods such as white pasta, white bread, white rice, or alcohol. As far as
your body is concerned, any refined or simple carbohydrate that
you eat or drink is pure sugar, + the same chemical reaction takes place.
A high level of insulin in your blood inhibits the breakdown of fat + makes your body
extra-good at storing it. So, despite exercising, you keep the blubber.
Do You Need To Be Carb-Free?I don’t advise cutting out carbs. Carbohydrate-rich foods are our main source of
energy, + are essential, especially for a busy mother.
So, I suggest keeping carbs in your diet in the form of vegetables, whole grains +
fruits; + ditching the ones in cakes, cookies + white bread/pasta/rice.
All carbs are converted into sugar in the body to be used as energy (or, if unused,
stored as fat). But, clearly, it’s best to eat carbs from good-for-you foods, rather than
from foods that are nutritionally devoid + fattening.
Stress + SugarEmotional stress, + also stress on your body (caused by eating + drinking the wrong
things, not staying hydrated + not getting enough sleep) can activate the stress
hormone cortisol, triggering the release of glucose from your liver into your blood
stream. More glucose (i.e. more sugar) means more insulin… + more fat. Not just
eating better, but treating yourself better in general, giving yourself relaxing ‘me time’
+ rest, is necessary to stop this negative cycle.
Good Fats Versus Bad Fats‘Essential fats’ really are essential. Their benefits include speeding up your
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metabolism, strengthening your immune system + helping your body
fight degenerative disease. Don’t avoid these foods because they’re
‘fattening’. They are healthy, real foods, full of nutrients. Processed fats, on
the other hand, offer your body no nutritional value.
The ‘Goodies’• Oils found in avocado, nuts, seeds, eggs + oily fish.
• Extra virgin olive oil (Must be cold pressed i.e. not heated during production,
which kills its nutrients).
• Coconut oil is an incredibly nourishing oil + its nutritional value is unaffected by
being cooked at high temperatures.
• Another great oil is cold pressed hemp oil.
The ‘Baddies’• All the fats in processed foods, pastries + cakes.
• Hydrogenated fats, also known as trans-fats, which are very highly processed +
a threat to your health (their carcinogenic effect is well documented).
How To Use Good Fats• Extra virgin, cold pressed olive, rapeseed, or hemp oils are best used cold –
drizzled on salads, bread, pasta, or vegetables. They are not ideal for cooking –
when you heat them, you destroy their taste + most of their health benefits. Buy
the best you can afford, looking for a dark coloured bottle (so the light doesn’t
damage the oil).
• Coconut oil is the healthiest cooking oil, brilliant for pan frying or stir-fries. It’s not
compromised when heated to high temperatures + doesn’t make food taste
‘coconutty’. You can also dollop it in a smoothie, spread it on toast, or use it as
moisturizer.
More About Ground Seeds
Seeds are rich in essential fats, as well as protein, vitamins + minerals! An easy
way to get their goodness into your family’s diet is to grind them up (which releases
their nutrients) + add a heaped tablespoon each day to cereals, yoghurt, soups or
salads.
I buy fresh, unsalted seeds – pumpkin, sunflower, sesame + golden linseed
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(also called flaxseed). Using a coffee grinder, or a food processor with a grinding
attachment, I grind a mixture that’s 50% linseed + 50% a blend of pumpkin, sunflower
+ sesame. For convenience, I fill a small glass jar + store it in the fridge.
Faux Health Foods Food marketing has hopped on the health bandwagon, trying to pass off
lots of unhealthy, fattening foods as ‘healthy’. Read food labels to be sure you are
eating genuine ‘health foods’. Here are some pointers to help you scrutinise the
spin…
• Yoghurt: Natural, unsweetened, preferably organic yoghurt is healthy, whether
it’s from cows’, sheep’s or goats’ milk. But it must be natural (plain) +
unsweetened.
• Peanut butter: Organic, unsweetened peanut butter, made from unblanched
peanuts, is packed with healthy protein. If there’s anything else added,
especially sweeteners + other oils, it becomes a fattening processed food.
• Chocolate: In moderation, dark, organic, 70% + cocoa chocolate is actually
pretty good for you. However, a bar of ‘chocolate’ made from sugar +
vegetable fat definitely has no health properties.
• Breakfast cereal: Homemade, or carefully selected, muesli, full of whole
grains, nuts, seeds + dried fruit, with no added sugar, is a great breakfast
cereal. Processed, sweetened, cereal is not. If the label says ‘fortified with
vitamins’ it’s a clue that the natural source of the food is far removed!
• Pasta: Wholegrain wheat, spelt or other grain-based pasta is a slow release
carbohydrate, which gives you sustained energy, fibre + nutrients. On the other
hand, eating white pasta is just like eating sugar.
• Cereal bars: Huge amounts of sugar + even the utterly evil ingredient High
Fructose Corn Syrup can be found in some of these. Read the label carefully +
avoid HFCS at all costs.
• Low fat, ‘diet’ or ‘lite’ foods + drinks: When you remove fat or other
elements from a food, something is added to keep the texture + taste of the
food appealing. Usually something bad, like HFCS or other forms of sugar. In
the case of low fat spreads, emulsifiers + colours are added. Despite the ‘low
fat’ label, these foods are not good for you, or your waistline.
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Labels ExplainedEvery food ingredients’ label lists the most prolific ingredient first. If sugar is one
of the first three ingredients listed, it is VERY high in sugar. Sugar has many names –
basically, if it ends with ‘ose’ it’s sugar: Fructose, sucrose, dextrose, High Fructose
Corn Syrup.
If the ingredients’ list is really long, or you can’t pronounce half of the ingredients, you
probably don’t want to eat the food. Remember, ‘real food’ has just one ingredient +
isn’t made in a factory, so there aren’t any labels to decipher.
The Organic Question It’s no secret that I’m a fan of organic food. Buying organic means you avoid
consuming chemical additives + pesticides, as well as GM crops + ingredients.
Organic farming is also kinder to the environment + to animals.
However, organic food comes with a bigger price tag. So if you can’t afford to
completely convert to organic food, there are some foods that are worth buying
organic if you possibly can; + others where it’s not so important.
Seasonal, indigenous + locally grown small-scale farmed crops are likely to need
minimal amounts of chemicals + fewer food miles. Organic may be less of an issue
if you are able to buy local + seasonal.
There are some fruits + vegetables that typically absorb large amounts of pesticides
during their production, with apples, sweet bell peppers, celery + peaches among
the worst offenders. These items, along with many salad vegetables + soft fruits, are
the ones you want to choose organic if at all possible.
However, produce with very thick skin, or skin that is removed before eating, such as
onions, grapefruit, pineapples or avocados are less likely to contain nasties by the
time you eat them. Cabbage, eggplant, mangoes + asparagus are also considered
pretty ‘clean’.
It’s worth opting for organic when your budget + your shopping
choices allow, but when they don’t, go for the lower risk produce +
choose local + seasonal, + ‘free range’ or ‘grass fed’ meat, dairy + eggs.
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Intolerance, Wheat + Dairy Intolerance is not the same as an allergy, which is quite rare. If you’re allergic to a
food, it causes an immediate (within an hour of eating) reaction. This could be itching
in the mouth, difficulty breathing or swallowing, vomiting, diarrhoea + abdominal pain.
Intolerance is also different to Coeliac (also known as Celiac), or Crohns, which are
serious conditions that need to be diagnosed + treated. If you experience excessive
bloating, diarrhoea + severe abdominal pain, these need to be ruled out.
Food intolerance is defined by a difficulty or inability to digest certain foods (often
cows’ milk, wheat, or gluten-containing grains). It may trigger eczema or inflamed skin
+ unabsorbed foods cause gas, bloating + cramping.
Not everyone wants or needs to cut out wheat + dairy entirely, but they are certainly
harder foods for our bodies to digest.
If your bloated stomach is noticeable or uncomfortable, or if you already have a
compromised digestive system, try to cut possible triggers out of your diet one at a
time + see if you feel any different after two weeks.
‘Good bacteria’ in the gut can make it less susceptible to irritation. Effective probiotics
can ease symptoms.
Wheat + Dairy AlternativesAs an alternative to wheat, try other grains such as spelt (an ancient form of wheat,
but more digestible), buckwheat, oats or rye (Note that many grains contain gluten, so
if you are allergic to gluten you will need to restrict your diet further).
Oat milk, almond milk, coconut milk, or rice milk are great alternatives to cows’ milk.
Check your labels - use organic versions where possible with no added stabilizers,
dextrose (sugar) or sunflower oil. If you’re worried about sacrificing calcium from your
diet, supplement in other ways: Green veggies, almonds + beans are full of calcium.
Milk, yoghurt + cheese from goats + sheep are easier to digest than cows’ milk
products.
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Points About Paleo Paleo eating is eating like our ‘caveman’ ancestors did before there were
supermarkets, fridges, take-outs + wine + it has a lot going for it.
The idea is that you only eat what exists or grows naturally – the stuff our ancestors
hunted + foraged: including meat, fish, vegetables, fruit, nuts, seeds + natural
healthy fats (coconut, olive, avocados, nuts + seeds).
In its purest form, paleo is more than ‘no processed food’ – it also means no grains
or legumes (which includes peanuts, soy, lentils, peas + all beans). That rules out
bread, cereals, pasta + rice. If you follow paleo to the letter, all carbs are off the menu
except those from vegetables + fruits (although not all fruits are allowed).
Religiously following a paleo diet is hardcore. That said; I reckon there are some
sound + simple concepts we can take away without necessarily throwing ourselves
full pelt into paleo. For example, choosing a diet based on vegetables, protein,
natural healthy fats + real, unprocessed foods makes good sense to me; + cutting
out toxic foods that add stress to our bodies seems like another no-brainer.
The bit that throws most of us is the abstinence from grains that paleo dictates. MuTu
Food is more relaxed about this – I believe that grains can have a place in a balanced
diet, but definitely not in every meal. I recommend that
grains or carbs are the smallest portion on your plate (more about how to prioritise
food groups on your plate on page 17).
Take 5: Paleo Principles1. Reduce grains, increase veggies
2. Always include protein on your plate.
3. Get some nuts! Kids enjoy them too, so get snacking!
4. All the family needs good fats. Eat plenty of them.
5. Eat Real Food – single ingredient stuff, straight from nature.
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Healthy Food For All The FamilyMuTu Food means clean, fresh, real food for the whole family: Low in sugar + refined
carbs; high in fresh vegetables + fruit; rich in protein; with buckets of essential fats;
+ some whole grains. On a plate, veggies are the biggest portion, followed by
protein (meat, fish, eggs, tempeh, beans + pulses), with the smallest portions being
carbs + grains.
Here’s what MuTu Food means in our family:
• We always choose real food over processed food, or ‘low fat’ alternatives.
• We eat organic wherever possible, especially fruit, vegetables, dairy + meat.
• We eat food that’s flavoursome, light + fresh, not bland or stodgy.
• We love good food + eat plenty of it… + we never go hungry.
• We savour our food, + we stop eating when we’re full.
• We all eat the same stuff; there are no ‘kids’ meals’.
• We're relaxed about food: my kids get ice cream at the beach, I like a nice glass
of red some nights... Don't get too hung up!
Six Tips…• Stock up: Fill your cupboards + fridge with good food: fresh fruit, nuts, seeds,
dried fruit, oatcakes, small pots of natural yoghurt, + scrubbed carrots +
washed cucumber all set with a tub of hummus.
• Remove temptation: If you have a ‘treats cupboard’ filled with candy/sweets,
cakes, + chips/crisps, get rid of it! If it isn’t there, you won’t be tempted. Don’t
use your kids as an excuse.
• Involve the children: Let them whisk an egg, pop a pepper, or wash
vegetables; or give them a blunt-ish knife so they can help chop salad bits.
• Eat the same meals, together: Don’t prepare separate meals for yourself,
or talk about your ‘diet’. Help them avoid food hang-ups by sharing meals
together.
• Breakfast rules the day: If you do nothing else, please do this: Get up a bit
earlier + start the day right with a good breakfast (see page 5).
• Plan ahead: Think in advance about meals + make sure you have the
ingredients at hand, helping you to avoid ready meals or takeout.
mutusystem
For optimum health + to lose weight, nothing is more important than what you
do or don’t choose to eat. Everything you achieve by working out will be only
be visible when you lose the extra layer of fat on top of your muscles.
MuTu System is a holistic program – to enjoy everything it promises, you need
to embrace not just the exercise but the healthy eating stuff too.
MuTu Food is not about dieting, going hungry, or eating differently to your
family.
It’s about making the right food choices + changing the way your whole family
eats for the better. It’s about knowing the difference between nutritious food +
empty calories, understanding that not all fats are equal, + learning about the
impact of sugar on your body. Understanding food helps you care about
eating right.
You may need to change a few habits, try new things, + be more aware of
what you eat. By choosing clean, real food, you take control over your body +
give it what it needs to look great, feel fabulous + function at its best.
Need help? Got questions?Head over to mutumamas.com/FAQHQ.
MuTu ® is a registered trademark in the UK + US.© All content (text, photographs, images + videos)copyright MuTu System Limited 2015. All rights reserved.
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For Real Time ‘Foodspiration’…
Check my Pinterest boards (mutusystem) for up-to-the minute foodie inspiration.
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Share Recipes + Ideas!
Join in the conversation at MuTu Mamas Connect - a secure community of women on the same journey to clean up their family’s eating + stay healthy + lean. Ask for suggestions + share your favourites!
mutumamas.com/connect
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