The Healthy Eating & Lifestyle Course - 4 week workshop

Join Nutritionist Rita Varelas and explore the theme of Healthy eating and achieving optimal weight; Gluten-free and Sugar-free healthy and delicious meals; Meal planning and prepping delicious foods for the week; Gut-health and benefits of fermented foods.

Workshop 1: The Foundations of Healthy Eating

• Introduction to health and the risks associated with poor dietary choices
• Working out your BMI, Healthy Weight Range, and daily kilojoules requirements
• Understanding the Australian Dietary Guideline’s recommendations for Healthy Eating
• Getting the right tools for the job
• Recognising your current Symptoms
• Creating and Setting health & wellness goals and Creating a Vision.
• Preservative-free cooking Food demonstration – aim is to create some weekly food staples to get you on a good start to a healthy eating lifestyle. Nut milks; Vitamin water; Detox Juice; Bliss balls; Rosemary seed crackers.

Workshop 2: Dietary Intolerances, Menu Planning, Shopping, Tracking

• Understanding the different types of dietary intolerances and special diets
• How to incorporate a healthy eating menu plan based on these special diets
• Learning how to shop to get the best available produce, at cost-effective prices
• Stocking up your fridge/freezer and pantry so to whip up quick nutritious meals
• Learn food prepping techniques to stock your fridge with delicious meals for the week.
• Food demonstration: Lemon Baked Fish/Salmon; Mediterranean baked Chicken; Roasted Vegetables; Cooked Grains; Overnight Oats; Frozen Smoothie Packs

Workshop 3: Gut-health

The science behind maintaining a healthy gut and the health risks associated with poor gut health.

• About your micro-biome and how to take care of it.
• Discuss prebiotics and probiotics and their importance
• Introducing fermented foods, what they are, and their benefits
• Food demonstration – kombucha, 24 hour yoghurt; probiotic coleslaw

Workshop 4: Food is Your Medicine

Getting creative with the principles learned in a fun, interactive workshop, covering:

• eating across the entire colour spectrum in vegetables and the meaning behind their colours
• using food as your medicine to repair and clean your body, mind and spirit
• preservative and packaged free eating and learning to make more foods yourself from scratch
• Food demonstration: Bone Broth; gluten-free seed loaf; salted caramel slice.

*Recipes subject to change

*Classes delivered via Zoom and run for approx 1 hour each session.

*Price is per household (max of 2 people attending Zoom session).

*Price includes the Zoom attendance; Class notes & workbook; Recipes and Facebook Group

Please direct queries to Rita - rita.varelas@gmail.com