NUTRITION TIPS

FITNESS HUB 21 NUTRITION TIPS

 

FOOD CHOICES
Vary fruits, vegetables, fats and protein sources to expose your body to as many nutrients as possible
LOW GI FRUIT – 2-3 X A DAY MAXIMUM
Apples Plums Grapefruit
Cherries Prunes Peaches
Grapefruit Strawberries Coconut
Pears Blueberries Kiwi fruit
Raspberries Oranges
BREADS AND GRAINS – ELIMINATE WHERE POSSIBLE OR MAKE THE BEST CHOICES
Spelt or rye bread – for most its better to eat a couple of times a week
Brown, wild or red organic rice

Oats – soaked in water overnight and cooked in the morning

Buckwheat

Pearled Barley

Quinoa

FATS – use a variety to provide the body with more nutrients
Organic cold pressed Coconut oil – (good for high heat)
Organic cold pressed olive oil – sainsburys do a good one
Organic cold pressed hemp seed oil – Sainsburys (keep in the fridge)
Avocados
NUTS – SOAK IN WATER OVERNIGHT
Brazil Pecans Almonds
Hazelnuts Macadamias Walnuts
VEGETABLES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Asparagus Cucumber Celery Cauliflower
Beans Chard Carrot (raw) Broccoli
Chives Okra Eggplant Brussel sprouts
Garlic Olives Lettuce Kale
Leeks Spinach Fennel Mushrooms
Onion Artichoke Tomato Watercress
Peas Peppers Cabbage Rocket
Eat1.2-2g/kg a day, keep it varied and avoid any foods that bloats you or upsets your stomach
 

PROTEIN CHOICES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Chicken Beef Mince meat Eggs
White fish Lamb Gluten Free sausages Smoked salmon
Oily fish Prawns Turkey Halloumi
Feta Cottage cheese Shellfish Pork

 

LISAS TOP 10 RULES

 

  1. If you eat breakfast make sure its healthy – Lean protein, fruit and vegetables, maybe jumbo organic oats. E.g. 2 chicken thighs and 1 apple, 40g oats and 2 eggs, 2 egg omlette with mushrooms, tomato etc.

 

  1. Eat 2-4 meals a day spaced out (whatever number you desire)

 

 

  1. Eat a variety of vegetables, good fats and protein in each meal.

 

  1. Favour real carbs like grains, vegetables and fruits over refined and processed carbs.

 

  1. Eliminate or greatly reduce (1-2 times a week max) processed foods.

 

  1. Eliminate completely trans fats or hydrogenated fats from your diet (they are found in most processed cakes, biscuits and bars etc).

 

  1. Train 3-4 times a week (weights or intervals).

 

  1. Have a permissive meal 1-2 times a week – provided you are eating well. It will keep you sane.

 

  1. Work on ways to reduce stress levels – epsom salt baths, yoga, sauna etc

 

  1. Be in bed by 1030-11pm every day (8hrs sleep)

 

 

For maximum health I aim to eat more vegetables and fruit, increase my protein intake and choose better choices of carbs to help fuel my workouts

 

8 HEALTHY HABITS TO LIVE BY

 

  1. Plan your meals (breakfast, lunch, dinner, snacks)

 

 

  1. Get good sleep (length, quality, routine)

 

 

  1. Think positive thoughts about yourself and how you look – replace the bad thoughts with good ones

 

  1. Say positive things to yourself – change your self talk, be grateful

 

 

  1. Improve your digestion – increase knowledge of how to improve it and small steps we can make to improve it

 

 

  1. Is your training where it should be – number of sessions a week, intensity, need to stretch, strengthen etc in order to be healthier and fitter

 

 

  1. Drink enough water – are you drinking too much alcohol, tea or coffee

 

 

  1. Have a social life and enjoy yourself – get a hobby, go out with friends, go for a walk etc