The nutritionist behind Erin Holland’s incredible physique has revealed the TV host’s ‘gut workout’ as well as what meals she’s eating each day.
Jacqueline Alwill from Sydney is an ambassador for the Kellogg’s Fibre Fit campaign and has ensured Erin is including fibre-rich foods in her diet.
She has shared the five steps Erin follows to work out her gut and has also evaluated each meal from Erin’s food diary.
The nutritionist offered insights into what alterations Erin could make to make the most out of what she eats.
The nutritionist behind Erin Holland’s incredible physique has revealed the TV hosts gut workout as well as her day on a plate
Jacqueline’s top tips for the ‘gut workout’
1. Start the day right
Jacqueline said it is important to include a good source of fibre in your breakfast to kick start your day, which is what Erin does every morning.
Fibre rich, gut loving foods include whole grains, fruits, vegetables, nuts, seeds and legumes.
2. Incorporate both pre and probiotic rich foods
The nutritionist explained that pre and probiotic rich foods work together to feed the good bacteria in the gut and ward off bad bacteria that can create digestive discomfort and disease.
These could include probiotic rich foods such as yoghurt, miso, sauerkraut, kombucha and prebiotic rich foods such as bran, barley, onion, garlic, leek, bananas and asparagus.
Jacqueline said it is important to include a good source of fibre in your breakfast to kick start your day, which is what Erin does every morning
The nutritionist explained that pre and probiotic rich foods work together to feed the good bacteria in the gut and ward off bad bacteria that can create digestive discomfort and disease
3. Rest and digest
‘Whilst you might want to give your gut a workout you don’t need to be moving your whole body and not focusing on your meal when it’s time to eat it,’ she said.
‘Make the time to sit and eat your food, chewing it and not rushing so that your gut can digest your meal effectively.’
4. Aim for fibre rich fruit or vegetables and wholegrain with each meal
Jacqueline said that even just a small portion of fibre will do wonders for your gut health.
‘Over time, increase to about three handfuls of low starch vegetables and a fist sized portion of wholegrain or starchy vegetables as the foundation of each meal,’ she said.
‘These will increase your daily intake of both soluble and insoluble dietary fibre and support the integrity of your gut.’
‘Make the time to sit and eat your food, chewing it and not rushing so that your gut can digest your meal effectively,’ Jacqueline said
5. Make your workout consistent
Jacqueline said you shouldn’t expect results overnight.
‘Be committed to supporting your digestive system, nourish it with healthy lifestyle practices and the gut loving, fibre rich foods it needs to survive,’ she said.
Erin’s day on a plate
One cup of Kellogg’s All-Bran and half a cup of Greek yoghurt with a handful of blueberries
‘Erin starts the day with a really wholesome breakfast, there’s a great balance of carbohydrate and fibre in Kellogg’s All Bran, protein and healthy fats in Greek yoghurt and a lovely touch of antioxidant rich, sweetness from blueberries,’ she said.
The wheat bran in the cereal gives Erin a great dose of insoluble fibre which helps the movement of food through the digestive system and prebiotics to promote the growth of healthy bacteria in the gut too.’
For breakfast each day Erin has one cup of Kellogg’s All-Bran and half a cup of Greek yoghurt with a handful of blueberries
Chicken and avocado salad which includes spinach, capsicum, carrot, tomato and cucumber with balsamic dressing
Two brown rice sushi rolls with salmon and avocado
Jacqueline said the chicken and salad option has plenty of fibre-rich vegetables, protein from the chicken and essential fats from avocado.
She explained that the big serve of vegetables at lunch really improves Erin’s intake of soluble fibre which helps keep her full for a longer period of time
‘I’d recommend adding in a complex carbohydrate source here too, especially on days when her schedule is full and there isn’t much time for snacking,’ she said.
‘Brown rice, quinoa, or steamed and cooled potato are all great options of complex carbohydrates which add extra fibre to the meal whilst cooked and cooled potato is a wonderful source of resistant starch.
‘This is a type of fibre that moves through the small intestine undigested and feeds the good bacteria in the large intestine.’
Whilst Jacqueline said sushi is convenient and the choice of brown rice is a better option, she’d recommend adding another serve of vegetables, such as edamame or Japanese style spinach, and an extra serve of protein from sashimi to create more diversity and balance in the meal.
Occasionally for lunch Erin has a chicken and avocado salad which includes spinach, capsicum, carrot, tomato and cucumber with balsamic dressing which has fibre-rich vegetables, protein from the chicken and essential fats from avocado
Jacqueline explained that the big serve of vegetables at lunch really improves Erin’s intake of soluble fibre which helps keep her full for a longer period
Chicken or lean beef with sweet potato and broccolini
Chicken or lean beef with a large salad, which includes spinach, capsicum, carrot, tomato and cucumber with balsamic dressing
Chicken or lean beef stir-fry with oyster sauce, vegetables (snow peas, capsicum, mushroom, red onion, broccoli, carrot) and a side of brown rice
Jacqueline said Erin’s dinners sound delicious and are all a well-balanced way to end the day.
Nutritionally she’d recommend Erin swaps out the chicken or beef a few nights a week in favour of fish such as salmon, trout, mackerel and tuna to increase her intake of essential fatty acids which are beneficial for brain and cognitive function, cardiovascular health and maintaining a gorgeous glow.
‘Alternatively, she could add in a meat-free meal by introducing lentils, chickpeas, kidney beans, tempeh and other legume-based ingredients which will really boost fibre and plant-based protein intake,’ she said.
‘Legumes are rich in soluble fibre which will keep Erin fuller for longer and can help stabilise blood glucose levels too.’
One of the three dinner options Erin chooses from is chicken or lean beef with sweet potato and broccolini
Jacqueline said Erin’s dinners sound delicious and are all a well-balanced way to end the day
Either one or two of the following per day:
Quest Protein Bar
Homemade healthy Anzac biscuits with dried figs for natural sweetness
Salt and Vinegar rice crackers
Fresh green juice made up of spinach, celery, ginger, apple and lemon
Jacqueline said that these snack options provide plenty of variety, making them a great snack option.
‘I’m loving the sweet but healthy treat in the Anzacs, it’s important to have those as part of a balanced diet,’ she said.
‘I’d recommend popping some hummus in with the salt and vinegar rice crackers for additional fibre, plant-based protein, potassium, vitamin C and vitamin B6.
‘Also, swapping a green juice for a green smoothie which keeps the fibre in the blend is a wonderful option for a green drink.’
The nutritionist said she’d also love to see some nuts and seeds as part of Erin’s snack menu as they add valuable essential fatty acids, proteins and insoluble fibre to the diet.