Healthy Eating
A healthy diet consists of eating in moderation and choosing the right foods. Do away with eating big meals and stuffing yourself full. Eat until you are satisfied.
At the start it's hard to distinguish between full and satisfied but with time you'll know when to stop. Try to eat regularly. Eating regularly keeps us burning energy but everyone has a mechanism of storage and as soon as our needs are satisfied our storage system kicks in.
This storage system is there for situations where we need to survive without food and when food is not plentiful. Thankfully in this part of the world food is plentiful so it's important to stop when you're satisfied.
Our markets are flooded with unhealthy, unnatural and fat storage promoting foods so we need to choose the right ones. Always read food labels. With carbohydrates only eat ones high in fibre and plenty of vegetables. This should consist of 60% of your total food intake.
Avoid products that have very long shelf lives. Always eat fresh. Home made is best. Protein should consist of 20% of your total food intake and healthy fats should be 20% of your total food intake.
Your biggest meal of the day should be breakfast and than progressively getting smaller through out the day. Your body should have all the nutrients it needs roughly twelve hours after the first one.
So if your first meal is at around 8.30am your last should be before 8.30pm and try not eating straight before bed.
Foods to stay away from:
takeaway foods, refined foods, sugar, sweets, fizzy drinks, alcohol.
Foods that will benefit.
Vegetables, lean meat, fish, nuts, oats, grains, fruits, berries, herbs, spices water.
Balance is key.
Most of the food you eat should be vegetables, the greener the better but a mixture of all is best. A good mix staggered throughout the day only eating until you’re satisfied not till your stomach is full. Small portions of lean meat again staggered throughout the day. If you’re training you should eat before and straight after. Oats and grins are good for breakfast. Nuts, fruits and berries are great small snacks. Water is our lifeblood so we need to keep well stocked. Steer away from big meals. Everything you eat should be in moderation. Think of it as one big meal throughout the day eating it a little at a time.
Healthy fats are very important. They are the omega 3,6&9 oils. These are found in seeds, fish and nuts. Udo’s oil is a great blend of all 3 omega oils. You can find this in most health food stores. Its best to take a spoonful in the morning and where possible pour over daily meals.
Multivitamin and mineral supplements are also very beneficial. Try to find one that has a bit of everything in it. This ensures and maximises absorption of all nutrients.
Meal suggestions.
| Breakfast | A bowel of porridge or muslei with 1 apple. |
| Snack | Omlette with 1yoke at most 2whites with onion, garlic, green pepper, chicken. 1 piece of fruit. |
| Lunch | Salad with baby leaf spinach, broccoli(raw), onion, mushroom, cherry tomatoes, tuna. 1 piece of fruit |
| Snack | A piece of fruit, vegetable soup. |
| Dinner | Vegetable stir fry with mange tout, red pepper, garlic, ginger, mushrooms, lamb (chopped up) |
| Snack | Nuts, seeds |
Click here a some healthy meal suggestions
Be creative try combining different vegetables and protein everyday.
All meals should be consumed within 12 hours after you wake up. Don’t eat 1to2 hours before going to bed. Pour omega oils or sprinkle some mixed seeds over food where possible. Never cook with omega oils.
A good tip is to get up from bed a half an hour early and prepare all your food for the day and bring it with you in lunch boxes and flasks.
List of vegetables
| Asparagus | Avocado (actually a fruit) | Green, red and chinese cabbage |
| Bok Choy | Kale | Broccoli |
| Brussel sprouts | Lettuce: romaine, red leaf, green leaf | Cauliflower |
| Greens | Celery | Carrots |
| Onions | Parsley | Peppers: red, green, yellow and hot |
| Chives | Tomatoes | Turnips |
| Spinach |
