Being healthy could be incredibly easy, if one possesses the right knowledge and is ready to make the necessary changes in their diet and habits without resorting to fad diets and quick fixes as they clearly do not work.
Here a few tips that I have learnt over a decade from the leading doctors and nutritional experts in their field and that is a basis of how hundreds of people that came to me for help and advice got great results:
1. FREQUENCY. Start eating 5-6 SMALLER meals per day! Frequency is one of the keys to stable blood sugar levels! So, do not eat like a Sumo Wrestler! Breakfast Skipper (Or Any-Meal/Snack-Skipper) – this is for you!
2. PROTEIN. Every meal and snack MUST contain Protein OR Protein + Complex Carbohydrate (Think FIBRE) for a stable blood sugar level that, remember, is THE KEY to a fast metabolism. 1 gram of protein per 1 lbs of lean muscle is about right (1.2-1.5 grams if exercising, up to 2gr if building muscle)! I measure muscle mass for my clients.
3. PLANT PROTEIN. We do not have enough of it in a diet! I get it through my Herbalife Formula 1 Shake. The best meal on the planet. How are YOU going to get it? I don’t know if you are ready for solutions that are already available. You can go my way, I would be the happiest to oblige, or you can figure out your way, it is your choice, just REDUCE the amount of animal protein in your diet. Eggs/ bacon for breakfast, chicken for lunch and beef for dinner and perhaps fish in between is a sure way to weaker bones and kidney problems due to the acid nature of animal produce that leaches Calcium out of your bones, not to mention links of animal protein to cancer.
4. FIBRE. Most of you don’t have enough, research shows around 15 grams per day, so no wonder so many suffer from digestion related problems! Minimum 25 grams per day for women and 35 grams for men and you will not have as much digestive issues. Can help with eliminating fat too.
5. SUPPLEMENTATION. It is a general knowledge now, so please also don’t believe your so called expert friend that we can get everything from food. We can not and there is a growing (and sufficient) body of evidence to support it. Also, don’t just go for your cheap local store supplement. Unless it is a Pharmaceutical Grade, you indeed are wasting a few pennies you are spending on them! Naturally, I take Herbalife’s Formula 2 Multivitamin, XtraCAL and RoseGuard, our powerful antioxidant. You get what you pay for!
6. WATER. Minimum 2 litres a day! Many need a lot more! Around 350ml for every 10kg of body weight is a good guide! Know how much you drink! Tea and coffee do not count! Water on it’s own or with some fresh lemon juice! If you do not like water – start liking it! It is a BASIC human need after AIR itself! We are creatures of habit – you CAN do it!
7. FRUIT. Limit to 2-3 servings per day and try not to have it on its own, add a few nuts, seeds or some natural yoghurt, especially if you are overweight as insulin will be sensitive and you need to offset sugar from fruit with some protein. Ideally 10 grams of protein per snack and 20-25 grams or protein per main meal, without blowing your calorie ceiling.
8. 5 A DAY MYTH. You need MORE, basically! Japanese believe they need 17 a day (although their servings of fruit and veg are 60 grams per serving, not 80 grams – that makes it 13 A Day here in the UK). They supplement on top too! Can you beat that? I personally would trust Japanese. They are one of a few nations that have their health figured out!
9. BREAKFAST. THE most important meal of the day, as your mother must have told you! Each time you skip it or have toast or cereals – you contribute to FAT STORING or, even worse in my opinion – causing nutritional deficiency! My family and I have Formula 1 shake instead. 20+ grams of plant protein and all the nutrients our bodies need. If this is not your cup of tea – happy for you to go and figure! Just DITCH your Cereal (Killer).
10. EXERCISE. Last for a reason, but not THE LEAST! Your weight loss results will be result down to 80% above mentioned nutrition (following every single tip from above, not just one or two) and only 20% exercise. Of course, benefits of exercise outweigh its benefits just for weight management, but as long as you don’t think you can out smart your body by eating junk and exercising! Because – you won’t! Nutritional needs of your body for Protein and Fibre as well as Vitamins and Minerals increase when you exercise, so, you need a great support from above! Stick to 30 Minutes per day, 5 Days a Week. Mix of Cardio, Resistance and Weight Training.
11. 100% MENTAL ATTITUDE. Yes, there is 11 and THIS is a magic ingredient. It is a First AND Last ingredient. A bad attitude is like a flat tire. You can’t go anywhere until you change it. Work on yours daily.
There is a lot more I could have mentioned, like serving sizes, Omega Fats, importance of keeping your Cortisol levels in control, taking rest, talking about the importance of keeping your body in an alkaline or PH Balance state for weight management/ health, alcohol, coffee, foods for heart health etc… But, I think the above guidelines take care of it, so, you do not need to know. Not for now. See how great you feel with “just” the above and you will want more!
Hope it was simple enough and, if in any doubt, just ASK! In the mean time, be happy and healthy. Generate happiness and health through making a daily decision that you will be exactly those two things! That is a healthy attitude, to start you off! Salut!