10 Health Rules to Abide By Daily!December 30th, 2013 by David
- Get your proteins. This is the number one rule, because most diets are carbohydrate heavy and lacking in protein. Protein is essential for building and repairing the body which is a constant, ongoing process. We need it to slow down energy release from our meals, send happy chemicals to the brain and make everything in the body from the skin on our cheeks to the tips of our hair. Ensure that a protein source features in every meal and snack. Meat, fish, eggs, pulses, yoghurt, nuts and seeds are all examples of protein foods.
- Unrefined carbohydrates. If you switch all your ‘white’ refined carbohydrates like rice, bread, crackers and pasta to whole grain alternatives you will be significantly increasing your fibre, mineral and nutrient intake, while helping to improve blood glucose levels.
- Remember fats are good! We need fats for our cells to function, to make fuel for energy and to nourish the brain. Not all fats are created equal – you want to focus on natural essential fats found in oily fish like salmon, sardines and mackerel; avocados, nuts, seeds and olives. Saturated fats are fine too in moderation. The only fats to avoid entirely are ‘trans’ fats found in processed foods. Check your labels!
- Ditch the ‘low fat’ foods. ‘Low fat’ versions of natural foods like yoghurt and hummus are not the healthier versions. These have all the natural fats stripped out which are replaced by sugars and chemicals which are not only detrimental for your health but your figure too, unlike the natural fats that they have taken out! Natural fats in foods like yoghurt contain essential fat-soluble nutrients and these fats are not stored as fat – they are preferred sources of fuel for the body.
- Don’t eat large meals late – this is a simple rule to abide by to help improve energy levels, sleep better and avoid excess weight pockets popping up in undesired places! Aim to avoid food after 8pm, especially heavy carb-laden foods. If you fancy a bowl of pasta, fine – but eat it for lunch so you have the rest of the day to burn it off (and don’t forget the proteins!)
- Move! You don’t need to visit the gym five times a week to achieve results – simply move more! Take the stairs, walk rather than drive, take the dog out more and fidget! Walking more often is easily managed, and consciously pick up the pace – walk everywhere like you are late for an important meeting!
- Think Posture. When you make a concerted effort to sit/ stand up straight and pull in your abdominal muscles, you are actively tensing your muscles which helps to tone them plus you give to illusion of a taller and more streamline silhouette, whilst burning calories!
- Spice Up Your Cooking – Cook with more herbs and spices. They are packed with nutrients, antioxidants and exceptional benefits such as anti-inflammatory powers. Turmeric, ginger, garlic, cumin, rosemary and cinnamon are super spices which are easy to add to a whole variety of dishes – get creative!
- Remember the good guys! Eat up your friendly bacteria to support immune and digestive function – live yoghurt, miso, sauerkraut, onions, leeks, chicory and slightly under-ripe bananas all help nourish and repopulate the caring community in your colon.
- Veg over fruits. Remember to get as many fresh foods into your diet as possible for their rainbow of benefits, and place emphasis on vegetables over fruits. Fruits are packed with vitamins and antioxidants but they are pumped with sugar too. A couple of portions of fruit a day is advised and get as many vegetables as you can – all shapes, shades and colours!