Call us on 0423 761 247
lisa@vibrantnutrition.com.au
FREE Downloads
This is our free downloads page. Please read and download any of our tools all designed to help you with your nutrition and dietary needs. These tools will help you on your journey to increased energy, healthy weight loss and feeling great.
pH Balance and Acid Alkaline Foods
Meal Planning
Food Diary
Goal Setting
pH Balance and Acid Alkaline Foods
pH balance (or more correctly, a pH imbalance) can be at the root of many common symptoms such as constipation, poor digestion, aches and pains, heartburn, headaches, frequent colds, fatigue and sleeplessness, among others. Maintaining an ideal pH balance (using acid alkaline foods to produce a slightly alkaline balance) helps us feel our best, can boost energy and aid weight loss.
All foods are either acid foods or alkaline foods to our systems. The Acid Alkaline Food Chart gives examples of how different foods influence pH.
The Acid Alkaline Food Chart pdf download
The Acid Alkaline Food Chart (349 KB)
The Alkaline Diet shows how many portions of each food category we should eat in a day to remain balanced, attain easy weight loss and stay healthy.
The Alkaline Diet pdf download
The Alkaline Diet (197 KB)
The Alkaline Diet Menu gives an example of a day’s food intake that will help boost energy, optimise healthy weight loss and feeling great.
The Alkaline Diet Menu pdf download
The Alkaline Diet Menu (411 KB)
If you’d like to keep track of your pH level to assess improvements achieved through healthy dietary changes, then download the pH Test Record Table.
pH Test Record pdf download
pH Test Record (39 KB)
If you’d like to measure your pH at home then send me an email to inquire about a pH Test Kit. This consists of 4.5 meters of test paper, enough for 90 tests and a bonus information booklet.
If you would like to be assessed to see if an Alkaline Diet would be beneficial to you, then call me for a free Nutrition Assessment.
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Meal Planning
By planning your meals you can save money and become healthier. Thinking about what you are going to eat in advance gives you the chance to be organised with the ingredients you need to make a healthy and balanced meal. It also allows you the time to think about the kinds of food you (and your family) enjoy and would like to prepare. Being organised is key to quick weight loss.
Download my meal planner and try planning for a week to see if it helps you eat more healthily, makes meals less stressful and saves you money. Try getting together as a family and write down the favourite meal ideas, this should help with the weekly plan. Once you’ve completed your weekly meal planner you can complete the shopping list and you are done.
Click Here For The Weekly Meal Planner Download
Weekly Meal Planner (65 KB)
Click Here For The Menu Ideas Planner Download
Menu Ideas Planner (71 KB)
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Food Diary
A food or diet diary is a very effective tool to help you determine if your current eating habits are healthy. A food diary will help you (or me if you need help) understand where your diet goes wrong.
It can also help clarify if you are getting enough fruit, vegetables, whole grains, quality protein & healthy fats each day and help you keep your carbs-fat-protein ratios in healthy portions.
Download a food or diet diary template if you want to see patterns in your food consumption, record what makes you feel good and what makes you feel bad in some way. Also if you are coming in for an appointment and would like to have your diet assessed for deficiencies and imbalances.
Diet Diary (325 KB)
Once you have printed off the food diary you can start recording. Don’t try and remember what you ate yesterday as it’s very easy to forget the details. Start on a new day and record all food and drink that you consume, even water. Update the diary as you eat during the day. It can be difficult to remember what you eat and how you felt if you only make entries at the end of the day.
Be specific. The way a food is prepared and what it is eaten with is important. For example, was it fried or grilled, what types of vegetables were served and what went into the salad.
Note the time of day and approximate portion size. Observe energy levels, mood and any digestive symptoms you may feel during the day in the comments field.
A three day food diary is a good start but one week is better and two makes it more accurate. Choose a week when you are following your normal routine and don’t make changes to the food you choose just because you are recording it. Use the food diary on at least one weekend day as we tend to eat differently on the weekends.
Record your exercise type and duration to make an accurate assessment of what you do in a week. It’s very easy to overestimate the amount of exercise we do and can be an eye opener to have it written down.
Be honest! It’s important to record everything you consume otherwise the assessment won’t be accurate.
See this process as enjoyable and a way to improve your health and eating habits. Return to top...
Setting and Defining your Health Goals
The first step to starting a leaner, healthier lifestyle is to set and write down what you want to achieve.
Why is this so important?
Your goals give you something concrete to aim for - they set your intention. If your focus is on achieving certain goals, and your actions correspond to them, you will achieve those goals. What you place your focus upon, you will achieve.
Download my Goal Setting Worksheet to help you get started.
If you need further assistance with getting clear on what you are looking to achieve then see my Online 6 Week Weight-loss program. I have a whole workbook to guide you through the process.
Return to top...Sydney Nutritionist Lisa Snowdon Tweet
Sydney Nutritionist Lisa Snowdon is a qualified Nutritionist & Health Coach practicing in North Ryde, Sydney, Australia. Lisa Specialises in Detox Programs, Weight-loss Programs, and Lowering Cholesterol Naturally. Lisa also offers face to face consultations and phone coaching. For contact details, please visit the contact us page.
Lisa Snowdon, Ad Dip Nut, ATMS
Sydney Nutritionist of Vibrant Nutrition
lisa@vibrantnutrition.com.au
Mobile: 0423 761 247
Skype: lisasnowdon
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Testimonials
Before the Sugar Detox I was a little sluggish, overloaded and overweight. I was surely overdoing the sugar intake and the alcohol! By the end of the detox I'd lost 3.2Kg, I definitely have more energy and am enjoying getting out of the house and onto the beach or to the pool for some exercise. Herbal teas have become my staple, I really enjoy them. I certainly would and have recommended this detox to other people looking to improve their health and lose weight.
— Sue Reid, QLD
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Before the program I was suffering from bloating of the stomach, reflux, insomnia and depression. The Hair Tissue Mineral sample results showed I had heavy metal toxicity and high levels of arsenic in my system. Lisa quickly put together a program of natural remedies and a quality diet to help me repair, renew and release toxins from my body. After the first week I began to benefit in lots of ways. I was sleeping less but better quality sleep and my thoughts became more positive.
After six weeks I lost 3 inches off my waist without exercise (after 6 weeks I’d lost 5Kg). Lisa did all this for me while I was living in a different city via the internet and phone and even after the program was complete she still keeps in contact for any further help. So change your life today, just decide. Many thanks Lisa
— Jason Manuel, Brisbane
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Just wanted to let you know that after two months on krill oil and adjusting the diet my cholesterol reading came down from 8.5 to 6.8. I know I have a way to go but so grateful for the improvement.
— Brenda Botha, Sydney
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Your knowledge of food and what's in it is amazing. I thought my choice of food and diet was pretty good, but you re-educated me. It's amazing what great results you can get from small changes - if everyone visited you (and listened to you!), there would be a lot more healthy, happy and energetic people in the world - well Sydney anyway! I certainly reached my goal in terms of weight loss.
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Lisa, your passion for good food is infectious. I have started reading labels and simply don't buy things that have half a dozen E numbers in them anymore! It takes a few more minutes each day to make a salad however it is very yummy and time well spent. I would recommend such a group detox to anyone as we have had your tireless and non-judgmental support.
— Diane, North Ryde
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I recently began working with Lisa doing phone consultations. This was very appealing for me as I live out of Sydney and this often excludes me from having access to many services. I find phone consultations so easy even if I did live in Sydney as travelling around Sydney can be full of traffic and time consuming so am very happy to skip all the travel. The phone consultation means we can catch up for shorter calls but more regularly for the same price as longer face to face consultations so the regular shorter calls help me to be more accountable to my goals.
I have found Lisa to be a most helpful in assisting me with my health goals and grateful to have access to her expertise in such a convenient manner.
— Gabrielle Booty, Nowra
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Lisa helped me to understand about foods and specifically which foods help increase energy levels. I’ve introduced new foods into my diet that are healthy for me and my whole family. I have enjoyed taking the challenge of a detox, which I may not have done without her support.
— J.B. Epping
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I'm still losing weight (albeit slowly) since the sugar detox last year and I'm 3kg away from my wedding weight!!!! I still want to be a few kg's lighter than that, so I'm still working very hard at my diet and exercise.
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Lisa is clearly a leader in her field. Her nutritional knowledge is broad and encompassing and her warm and professional manner immediately sets you at ease. She gave me complete clarity of my nutritional needs and was able to simplify the often confusing messages about food.
— Jenny Childs, Calmbirth Practitioner, Sydney
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Lisa's advice has given me a greater understanding of my body and what I eat. I now have a better diet, improved health and well being and I'm more informed on Nutrition.
— KS, Epping
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Before visiting Lisa I was unhappy, fat, sluggish and tired. Now I feel happy, and I'm skinnier. I'd say 'Just do it!
— Nikki Stewart, Sydney
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Before coming for treatment I felt bloated, lethargic and unfit. It’s a work in progress but already I feel more energetic. Life seems more exciting, more enjoyable. It’s the best thing I’ve done for myself in a long time.
— Norma Molloy, North Ryde
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Felt a lot less bloated, my tummy felt "at ease" and much flatter, which was great. Do seem to have more energy. My skin is clearer and I lost 2.5Kg. Made me realise just how much hidden sugar I consume, and how much I pick at food all day. I'm now aware of how much soft drink I was drinking, and how at night time after all the kids are finally asleep I slump in front of the TV and eat lots of junk.
Very happy that I did this, and am quite amazed that I stuck to it really well, though I did finish a day early. Would really like to do it again in 6 months.
— Susan Mason, North Ryde
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I recently participated in Lisa’s sugar detox program and it was great. Going back to food basics and not consuming anything from a ‘packet’ really had a positive effect on me both physically and mentally. I found that even within the first few days, I wasn’t bloated after meals and I didn’t have sugar cravings in the afternoon. You don’t realise how much rubbish is in our everyday foods, even the ‘healthy’ ones, until you start reading labels…it’s frightening. I learned so much about food in general and how to cook a healthy, preservative free meal, it’s become a normal part of my everyday diet now.
— Tanzie Clarke, Rhodes
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