Download The Definitive Diet

The Definitive Diet
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Copyright © 2012 Anna Papij | wildfitness.com.au
www.wildfitness.com.au
ABOUT THE TRAINER
Anna Papij is a personal trainer and kettlebell instructor in Melbourne, Australia. She enjoys getting
fitter and stronger. Sometimes she runs ultra-marathons and sometimes she competes in
powerlifting events. Anna is a lazy chocoholic at heart, and fully understands the struggles that
everyday people go through to improve their health and fitness. Anna loves seeing her clients
achieve outstanding results and knows you can do it too!
DISCLAIMER
Anna Papij is a personal trainer registered with Physical Activity Australia. She is not a registered
dietician, nutritionist or medical professional. This program is the result of her own philosophy on
healthy nutrition and is not a substitute for medical advice. Your health is your responsibility. You
must consult your doctor before undertaking any physical exercise program and before making any
dietary changes. Before considering undertaking any exercise or nutrition method outlined in this
document you must consult with your doctor, seek correct exercise instruction, and take into
account your own physical abilities, limitations, and dietary requirements. You recognise that Anna
Papij is not liable for any damages and that you are ultimately responsible for your own actions.
COPYRIGHT
All text in this document is original content written by Anna Papij. She has spent years gaining this
knowledge and literally days typing it all up. She would be very sad if you copied it all without giving
any credit. All content is copyright ©2012 Anna Papij. Be courteous and contact Anna first if you
wish to reproduce any of this.
Copyright © 2012 Anna Papij | wildfitness.com.au
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Contents
ABOUT THE TRAINER............................................................................................................................... 1
DISCLAIMER............................................................................................................................................. 1
INTRODUCTION ....................................................................................................................................... 3
WHAT NOT TO EAT.................................................................................................................................. 4
WHAT TO EAT.......................................................................................................................................... 5
WHEN TO EAT ......................................................................................................................................... 6
HOW MUCH TO EAT ................................................................................................................................ 6
NUTRITION CHART .................................................................................................................................. 7
SHOPPING CHEAT SHEET......................................................................................................................... 8
1 DAY SAMPLE MEAL GUIDE ................................................................................................................... 9
WHERE DOES EXERCISE FIT INTO THIS? ................................................................................................ 10
TIME TO GET STARTED!......................................................................................................................... 11
Copyright © 2012 Anna Papij | wildfitness.com.au
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INTRODUCTION
I’ve written this plan because so many people tell me they don’t know what to eat. Food should not
be complicated. You shouldn’t be confused as to whether a particular food is healthy or not. You
shouldn’t have to ask “Can I eat this?” As well as all that, you should be able to eat real food. No
shakes, no potions, no pills. Just food.
This diet plan isn’t really a diet that you stick to for 6 weeks before going back to how you were
previously eating. It’s a lifestyle choice. It’s a way of eating for optimal health.
But first, let’s get something clear: I am not a registered dietician or nutritionist. None of the advice
here cures diseases or overrides your doctor’s directions. See your medical professional before
making any changes to your diet. Should you choose to implement these dietary recommendations,
you must be aware that side effects may include reduced body fat, increased energy, improved
sleep, radiant skin, happier disposition and increased sense of wellbeing.
Copyright © 2012 Anna Papij | wildfitness.com.au
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WHAT NOT TO EAT
Because this is a nutrition plan for optimal health, you probably already know not to include chips
and cakes, but I’m going to spell it out anyway.
The food you eat controls your hormones, which controls your metabolism, which is the rate at
which you burn energy (calories). So it makes sense to eat food that supports healthy hormones,
which in turn supports a healthy metabolism, which in turn gives you a healthy body.
No processed foods support a healthy body. Anything that has been refined and packaged is not
“food” as your body recognises it and will NEVER give you the body you want – unless you want to
look like a sumo wrestler.
Examples are: Breads, cereals, cookies, crackers, chips, chocolate, cake, bars, health food bars,
protein bars, muesli bars, granola, candy, pie, soda, diet soda, alcohol, flavoured drinks, frozen
dinners, frozen desserts, frozen meals, canned meals, bottled sauces, margarine, low fat milk, low
fat yoghurt, jelly, sugar, artificial sweeteners and so on.
HOW DO I KNOW IF A FOOD IS PROCESSED?
Read the ingredients list. If there are ingredients that you would not know how to prepare yourself,
don’t recognise, have long names, have added vitamins (is the food so unhealthy that the producer
has to add things to entice you to buy it?), or contains anything your great- grand-mother wouldn’t
recognise as food, then it is not food. Do not eat it.
These processed foods mess up your hormone balance, which messes up your metabolism, which
causes you to feel bloated, gain weight and eventually develop weight-related illnesses such as
Obesity, Type 2 Diabetes, Hypertension and so on. While some of these conditions are hereditary,
you can do your absolute best to prolong your health and attempt to avoid the same fate as your
family.
“FOOD” THAT DOES NOT PROVIDE OPTIMAL HEALTH:
Sugar including white, brown, raw, natural and artificial sweeteners
Wheat
Alcohol
Food additives such as flavour, colour and thickener
Processed food
Copyright © 2012 Anna Papij | wildfitness.com.au
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WHAT TO EAT
After that massive list of things that support an unhealthy body, you need to know what’s left, right?
You can eat anything that is a single-ingredient item, anything you would know how to prepare from
scratch (from farm to dinner plate), or anything that your great-grand-mother would recognise as
food and know how to cook with it.
FOOD THAT PROVIDES OPTIMAL HEALTH:

All meats, poultry, fish and eggs - preferably organic so you avoid the added hormones and
chemicals in today’s foods. Examples are grass fed beef, wild bison, free range chicken, fresh
wild salmon, free range eggs from any bird. When you shop, look for signage that states the
food is free range. If it doesn’t state this, then it isn’t!

All vegetables such as potatoes, pumpkin, yam, asparagus, spinach, broccoli, cauliflower,
carrot, peas, zucchini, onion, garlic, squash, mushrooms, lettuce, cabbage, legumes such as
lentils and black beans, herbs, spices and so on.

All fruit such as berries, apples, pears, grapes, peaches, avocado, coconut, oranges, lemons,
grapefruit, tomatoes, peppers, aubergine, kiwifruit, pineapple, banana, melons and so on.

Nuts and seeds such as hazelnuts, macadamia, pine nuts, sesame seeds, tahini, brazil nuts,
pumpkin seeds and so on.
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Minimally processed oils such as extra virgin olive oil and extra virgin coconut oil.

Natural dairy foods. Most dairy foods are highly processed and denatured so that there are no
vitamins and minerals available for the body to absorb. For this reason most dairy should be
avoided. Generally speaking, raw milk, natural butter, natural yoghurt, natural cheese and
natural cream are ok.

Grains and grain-like foods. If you buy single-ingredient grains such as plain rice, plain natural
oats or whole quinoa, then since they are a whole food (ie not cut up, processed and mixed
with other foods) they are not unhealthy. For maximum fat loss you should minimise these
foods.
WHAT CAN I DRINK?
Water should be your number one drink. You can also consume black tea and black coffee without
sugar or sweeteners. If you find plain water boring, add a slice of lemon or lime, or perhaps a few
mint leaves.
Copyright © 2012 Anna Papij | wildfitness.com.au
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WHEN TO EAT
Eat when you’re hungry. Don’t eat when you’re not hungry.
This is so simple, it’s almost hard to believe! You have probably been told to have 3 square meals a
day, or to eat 5-6 small meals each day, or to avoid snacking or to only eat carbs in the morning or
stop eating after 6pm. These things are all contradictory, they change with the seasons, and the
unnecessary dictation of when to eat can be hard to fit into your lifestyle, and you can feel pretty
limited too.
Don’t starve yourself. Just eat when you’re hungry. If it is 1pm and you’re still not hungry for lunch,
there is no rule saying you have to eat it. So if you’re not hungry, don’ t eat! This could not be any
more simple.
HOW MUCH TO EAT
Eat as much as you like! If you have been doing a lot of exercise and you are really really hungry,
then eat a larger meal. If you haven’t been doing very much, or you are simply not very hungry, then
don’t eat very much. I have not heard of anyone getting fat from eating too much broccoli, but I
have seen many people get fat from eating too much cake. If you stick to the guidelines then you
really can eat however much you want.
Copyright © 2012 Anna Papij | wildfitness.com.au
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NUTRITION CHART
After the previous pages, you might be thinking it’s all very complicated. Here in a simple chart, you
can see just how simple it is to eat for optimal health.
What to eat:
What not to eat:
Organic, free range meats and eggs
Fresh vegetables
Fresh fruit
Nuts and seeds
Oils such as olive oil or coconut oil
Herbs and spices
Natural dairy
Drink plenty of water
Refined sugar
Wheat
Processed foods
Chemicals, additives and preservatives
Alcohol
When to eat:
When not to eat:
When you are hungry
When you are not hungry
What to limit:
Grains
Copyright © 2012 Anna Papij | wildfitness.com.au
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SHOPPING CHEAT SHEET
You can eat all whole natural foods. You should avoid all processed foods.
If you are unsure if you can eat something then ask yourself, “Would my great-grand-mother
recognise this as food?” If Yes then eat; if No then don’t eat.
If you are still unsure if you should eat it, then ask yourself “Would I know how to make this food if I
had my own farm?” If you don’t know how the food got to its current state, or if you would have no
means to produce it yourself, then it is a processed food that should be avoided.
If you are really still unsure, then ask yourself, “Will this food contribute to optimal health? OR is it
contradictory to optimal health?” And you will have your answer.
If in doubt, make it all yourself.
Copyright © 2012 Anna Papij | wildfitness.com.au
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1 DAY SAMPLE MEAL GUIDE
Breakfast
Scrambled eggs with tomato, mushroom &
avocado
Snack (if required)
Small handful of almonds
Lunch
Chicken salad with spinach, mixed salad
leaves, capsicum, cherry tomatoes, olives,
feta cheese, with olive oil & lemon dressing
Snack (if required)
1 or 2 Hard boiled eggs
Dinner
Roast lamb with rosemary and garlic, roast
pumpkin, green beans and peas
Snack (if required)
1 or 2 Medjool dates
This is quite a lot of food, and you may not require the snacks. Of course, it all depends on portion
sizes. If breakfast contains 3 or 4 eggs scrambled with a whole large tomato, several large
mushrooms and half an avocado, I personally would not be hungry before lunchtime. Even then, I’d
probably have a late lunch or skip it altogether. Note that is for me – a fairly active female. An active
male may want more food, and a sedentary female will want less food. If I personally were only to
have 2 eggs scrambled, with half a tomato, one mushroom and a slice of avocado, then I would
definitely snack on some almonds before lunch. Portion control is not something you should have to
think about though. If you just stick to eating when you’re hungry and not eating when you’re not
hungry, then you don’t have to think about it any further. Unless you are specifically training for a
body building competition, or you need to make weight for a particular competition, then there is
absolutely no reason to consider portion control. Your body will tell you when you do and don’t
need to eat.
You can see there is a wide variety of food to eat. Food like this tastes great, you can easily eat out at
cafes and restaurants with these guidelines, you can continue to eat together with your whole
family, and as there is no calorie counting or portion control, you will never feel like you are on a
normal starvation diet.
Copyright © 2012 Anna Papij | wildfitness.com.au
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WHERE DOES EXERCISE FIT INTO THIS?
Because I am a personal trainer – someone who specialises in exercise – it’s very hard for me to say
this, but it needs to be said:
FAT LOSS IS MOSTLY A RESULT OF YOUR DIET.
It is possible to reduce fat without doing any exercise at all and rely solely on your dietary changes. I
absolutely do not recommend this, because exercise plays a huge role in optimal health.



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Exercise increases muscle mass, which in turn increases your metabolism, which means that
you can eat more to get the same results as someone who is not exercising. This is most
important for those who enjoy eating.
Resistance exercise increases bone density, which decreases your risk of osteoporosis and
broken bones. This is essential for all females and everyone as they age.
Exercise increases your strength and fitness, which improves cardiovascular health and
decreases risk of heart disease, obesity, insulin resistance, diabetes and a host of other
illnesses.
Exercise ensures you are fit and healthy to enjoy life, do the work you do, raise your family
and live your social life to the fullest.
So for absolute optimal health, you should combine exercise with a healthy diet. This includes a mix
of resistance and cardiovascular training. As this ebook is purely focused on diet, I won’t delve into
exercise. Contact me via wildfitness.com.au if you need additional exercise advice.
Copyright © 2012 Anna Papij | wildfitness.com.au
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TIME TO GET STARTED!
That’s all for the free version of The Definitive Diet. Honestly, the info here is all you need to eat for
optimal health.
If you get started straight away, I bet you will be looking and feeling better within a week. Imagine
how you will feel in 30 days or in 6 months! I really really do not want this to be another one of
those things that you just get, have a browse, and don’t follow through. I want you to do well. I want
you to be successful. I would love to hear how you go with this. Please get in touch via
wildfitness.com.au to let me know just how well you do with this!
In the paid ebook, you will get the following additional information:
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SAMPLE MEAL PLANNER FOR 1 WEEK
SHOPPING ON A BUDGET
FOOD SUBSTITUTIONS
SUGGESTIONS FOR DEALING WITH CRAVINGS
DEALING WITH SOCIAL SITUATIONS
EATING FOR HEALTH vs EATING FOR FAT LOSS vs EATING FOR MUSCLE GAIN
HOW & WHEN TO TREAT YOURSELF
REFEEDS
To be frank, none of that stuff is necessary. It’s just useful. If you think it would be handy for you to
have that additional info, then get it from the website: wildfitness.com.au
Thanks for reading this far… but by now you should be checking your cupboards and writing a new
shopping list.
Eat well. Live well.
Anna Papij.
Copyright © 2012 Anna Papij | wildfitness.com.au
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