Nutrition
Protein
Every living cell in our bodies contains protein. We need protein to maintain our muscles, our bones and skin. Meat, beans, nuts, dairy products and certain grains all provide essential proteins. Adults need approximately 0.8g of protein per kilogram of your ideal body weight.
Food to include:
Lean white meats, eggs, low fat dairy sources, beans and soy are all high in protein. Whey protein power is a particularly good choice as it is one of the few proteins that have a 100% absorption rate.
Carbohydrates
Our bodies use carbohydrates as a primary source of energy, used for processes in your cells, tissues and organs. Taking in enough carbohydrates is crucial, as it allows your protein to be spared for the building and repairing of tissue. 45 to 65 percent of your daily intake should come from healthy carbohydrates.
Food to include:
Vegetables, fruits and whole grains like barley, oats, rice and quinoa are excellent sources of healthy carbohydrates. In addition to their high protein and fibre content, beans and lentils are also great sources of carbohydrates. Steer clear of processed foods like crisps, cakes, biscuits and white refined carbs, which are laden with hidden salts, sugars, fats and artificial ingredients.
Fat
Fats often get a bad rap, when in reality they are essential for optimum health. We just need to include the right ones. Steer clear from saturated and trans fats, which will raise your cholesterol and increase your chances of heart disease, obesity and type 2 diabetes. The healthy kinds of fats we can eat are monounsaturated and polyunsaturated, which are vital for healthy skin, nails and hair, and will promote a healthier heart. 15-25 percent of your daily intake should be made up of these healthy fats.
Food to include:
Avocados, raw nuts, fatty fish like salmon, tuna, mackerel and trout, olives, hummus, organic nut butters and sunflower, sesame and pumpkin seeds are examples of essential fats. When using oils, enjoy olive oil raw over salads and bread, and cook only with coconut oil.
Avoid regular margarines, butters and oils, whole fat dairy products, processed chocolates, fatty meats and chicken skin, commercially fried foods, as well as processed foods like takeaway meals, doughnuts, pastries and crisps.
Fruit and Vegetables
Many of the vitamins and minerals our bodies need come from fresh fruit and vegetables. The recommended intake is roughly 5 portions a day, with vegetables preferably making up more than half of this quota.
Food to include:
Include a wide variety of fruits and veggies into your diet to cover your vitamin and mineral needs. White fruits like apples and pears are excellent for heart health, brightly coloured foods like peppers, berries and tomatoes are rich in antioxidants, and dark, leafy greens are rich in minerals. Remember that cooking strips them of the majority of their nutrients, so eat raw wherever possible. Juicing your raw fruit and veg is a great way to meet your daily quota.
Exercise
Everybody is different, but I’m a believer in short and intense. I am seriously low on time, so I jam-pack a serious sweat session into 30 minutes. As a rule, add more strength and interval training to your routine before you think about extending it. Varied and explosive movements during cardio stimulate your body’s repair cycle effectively for higher calorie burns, improved fitness and boosted energy levels. Practise compound movements when strength training. They are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall.
