5 STEPS TO A HEALTHIER LIFESTYLE

1. MAKE SURE TO EAT WITHIN ONE HOUR OF WAKING

When you don’t eat for hours your body responds by slowing down our metabolic rate, therefore it is essential that you eat within one hour of waking. Research has repeatedly shown that people who eat breakfast have a better chance of losing weight and also a better chance of keeping it off. Try starting your day with slow digesting carbs, such as oats.


2. VARIETY IS THE KEY TO A HEALTHY BODY

The majority of your nutrition should come from fiber rich carbohydrates, vegetables like broccoli and cauliflower. These “low GI” foods release their sugars slowly into your blood and make you feel fuller for longer. If you prefer moderate carbohydrates, then try to source from unrefined starch sources like white potato and rice. These “high GI” foods should be eaten in smaller portions and are best consumed after exercise. If you’re looking to lose weight, it is best to limit any foods with added sugar or wheat. The key to a healthy body is a varied nutrition program, the different colours of the foods indicate different health benefits, therefore it is essential to mix things up.

3. EAT FAT TO LOSE FAT

Around quarter of your calorie intake should come from ‘healthy’ fats. Eating healthy ‘monounsaturated’ fats, such as avocado, nuts, salmon and olive oil, have been proven to slow down the speed at which we empty our stomach. This effect will make you feel fuller for longer and result in less calories being consumed throughout the day. ‘Saturated’ fats found in eggs and coconut oil are also healthy choices when eaten in moderation. However, avoid ‘trans’ fats, vegetable oils, pastries and packaged foods. These chemically altered fats promote heart disease and increase inflammation.

4. AVOID DAIRY

We’re told drinking milk is great for maintaining strong and healthy bones, yet the calcium in cow’s milk is barely even absorbed by our bodies. Rather than making our bones stronger, the acidifying effect from drinking milk causes our body to leach calcium from the bones. Statistics show countries with the lowest dairy consumption also have the lowest fracture incidents in their population. After eliminating dairy from my nutrition, my skin became clearer after just a few months. Try it yourself, stop drinking milk and replace with a healthier alternative such as coconut milk, almond milk or rice milk.

5. LESS PORK – MORE SALMON

Although pork is one one of the most consumed meats in the world, I would recommend you avoid eating this meat. The pig is known as the scavenger of the farm and feeds on the dead carcasses of sick animals and their own young. Due to no sweat glands and a basic digestive system, many of these harmful toxins remain stored in the pig, toxins you will consume when eating pork.

Choose to get your protein source from salmon. Salmon fish contains proteins which help improve bone density and strength. Unlike tuna, salmon is a low mercury fish and one of the richest sources of the Omega-3 essential fat EPA and DHA, these fatty acids will help your brain work better and improve your memory. The Omega-3 content found in salmon also reduces inflammation and will lower your chance of getting major heart diseases.

The secret to a healthy life is to limit the amount of toxins you expose your body too. Start by choosing what you eat carefully, stay consistent and it won’t be long until you see a huge difference in the way you look and feel.

For a delicious salmon and greens recipe, visit our Kaizen Fitness Facebook Page.

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