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Murray-Plains Health Spa

Murray & Pauline Thorson

4 Egret Pl
Bli Bli QLD 4560

Servicing area: Bli Bli, Maroochydore, Noosa & Surrounds QLD

Murray-Plains Health Spa

Who says you couldn’t eat bacon and hamburgers when you’re on a naturopathic diet? Pauline shows you how to substitute the ingredients of your favourite foods with healthier alternatives.

Nutrition & Lifestyle: Whole Food & Plant-Based Diet Plans


The Science of Nutrition and Longevity 

Have you always wondered how some people manage to stay healthy, vibrant and strong despite their age? Their secret is a plant-based diet. Murray-Plains Health Spa in Maroochydore QLD can’t stress enough the importance of proper nutrition.

There are several contributing factors to longevity, including optimism, sleeping enough, exercising, giving and receiving love, staying spiritually and socially connected and, of course, consuming whole food and plant-based meals.

Such meals contain the vitamins and minerals that our bodies need to achieve peak performance. They are a combination of fruits, vegetables, nuts and whole grain. Here below, we share with you the four food groups, namely Carbohydrates, Legumes, Vegetables, Seeds and Nuts. Select one food item from each group and combine all four to come up with a healthy meal. 

Group 1 - Carbohydrates
  • Breakfast cereals
  • Whole wheat or rye bread
  • Oats
  • Rice
  • Quinoa
  • Pasta
  • Noodles
Group 2 – Legumes
  • Peas
  • Peanuts
  • Broad beans
  • Soya beans
  • Beans: black, kidney, pinto, baked beans
  • Lentils
  • Garbanzo beans (chickpeas)
  • Alpha-alpha (alfalfa)
Group 3 – Vegetables
  • Potatoes and sweet potatoes
  • Pumpkin
  • Cauliflower
  • Squash
  • Onion
  • Carrots
  • Broccoli
  • Tomato
  • Spinach
Group 4 – Seeds and nuts
  • Walnuts
  • Cashew nuts
  • Sunflower seeds
  • Pistachio nuts
  • Pecan nuts
  • Pumpkin seeds
  • Chestnut seeds
  • Almond
  • Sesame seeds

A regular diet of nuts, seeds, fruits and vegetables will supply your body with the right amount of protein that it needs. Aside from benefiting from these food groups, you can also enjoy a plate of fresh salad every day with these plant-based ingredients:

  • Arugula
  • Tomato
  • Cucumber
  • Carrot
  • Red Onion
  • Red Capsicum
  • Beetroot
  • Chickpeas
  • Mixed Sprouts
  • Seeds
  • Avocado
  • Red Cabbage
  • Mushrooms
  • Quinoa

Top it off with a hommus or another vegetable dressing and dig in with gusto. As a certified naturopath and a big fan of clean eating, Pauline eats her salads six times a week. When she gets tired of them, she shifts to a vegetable satay.

Switching to Healthy Ingredients

You don’t have to give up your favorite foods, albeit not so healthy, to develop a nourishing diet plan. You just have to tweak them using healthier alternatives sourced from plants.

If you’re a fan of bacon, for example, you can swap it for the Veggie Delight Bacon Style Rashers. Instead of the usual hamburgers, why not opt for Linda McCartney’s Vegetarian Burgers? If you’re a big fan of sour cream, you’ll surely love Tofutti Sour Cream.

Our recommended alternatives constitute plant-based ingredients but taste as good as their counterparts that are rich in sodium and cholesterol.

Are you ready to put your new diet plan on full blast? Check out what we have prepared for you down below. 

Breakfast
  • Carman’s Muesli
  • 3 strawberries
  • 12 - 15 blueberries, halved 
  • 1 kiwi fruit
  • 1/2 banana and soy milk
Lunch
  • Salad Wrap
  • Avocado
  • Tomato
  • Purple cabbage
  • Red onion
  • Green and red capsicum
  • Quinoa
  • Chickpeas
  • Cooked mushrooms
  • Rocket
  • Carrot
  • Cucumber
  • Dressing
Dinner 
  • Veggie Cottage Pie
  • Veggie bolognese
  • Veggie Risotto
  • Creamy mushroom pasta
  • Vietnamese vermicelli salad with veggie spring rolls
  • Veggies (prepared according to your preference) and meat alternatives
  • Home-made wedges with all the fixings, etc.

Book an appointment to learn more healthy recipes that are delicious and nutritious.


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