Wow this year really has gone fast and it’s about that time where we will be wearing less and spending a lot of our time half naked sunning ourselves at the beach. If you’re like me and freaking out about that little extra weight you've put on throughout the colder months, it's time to think ahead and get ready for the hot summer days ahead of us.
I've put together a breakdown of how I start and end my days and some other helpful tips that will hopefully get you on the right track to achieving your summer health and fitness goals.
Start your day with a glass of hot water with a squeeze of lemon and a dash of apple cider vinegar. This helps to detoxify your liver and kick-start the body’s digestive process.
Throughout the day
• Drink lots of water – aim to drink 2Ltrs a day, when training ensure to up your intake by 500ml-1liter
• Eat lots of fiber, try to add one of the following to each meal (vegetables, fruit, nuts, seeds and whole grains)
• Eat low GI (Glycemic Index) foods to keep blood sugar levels stable and reduce cravings
• Choose organic foods where possible and eat foods as close to their natural state as possible
• Eat a variety of whole grains including spelt, rye, barley, oats, buckwheat, rice and quinoa. I have a 5 grain porridge I love having for breakfast (have a look in coles or woolsworth)
• Eat anti-oxidant rich foods and high quality protein, I love salmon, it is a great sourse of essential fatty acids
• Minimise salt in cooking
• Use extra virgin olive oil and coconut oil as your main oils (coconut oil, it is a fat that actually promotes weight loss!)
Keep in mind throughout the day
• Avoid overeating
• Eat slowly and chew thoroughly
• Go for a short walk after eating if you can as this helps to promote digestion
• Processed foods
• Packaged foods – look at the ingredients label and if the product has a long list of ingredients it’s probably best to avoid it.
• Junk and fast foods
• Refined sugar and products containing white sugar
• Products made from refined white flour such as white bread, pasta, most cereals and most cakes, pies and pastries
• Refined white rice – choose brown or basmati rice instead
• Processed fruit juices, try to stick to eating your fruit and juicing your vegatables
• Canned vegetables as they tend to be high in sodium (salt), which is a big contributor to bloating and fluid retention. If you do choose to eat canned food ensure to rinse in water before consuming.
• Caffeine and other stimulants
• Refined oils
• Artificial sweeteners
• Food additives, colours and flavours
• Table salt – sea salt is good in moderation
Final tips to keep in mind
• Always eat breakfast – breakfast is the most important meal of the day as it fuels the body after the night’s famine.
• Be wary of large portions –For example a portion of pasta is 1 cup, not 2-3 cups. A portion of meat is approximately the size and thickness of the a person’s palm
• Dinner should be the smallest meal of the day and should be eaten 2-3 hours before bed to allow the body to digest the food and not interfere with sleeping. This isn't always practical, especially given that a lot of socialising revolves around eating out. If you know you're going out for a big dinner, then try to eat a lighter lunch to balance it out.
For more healthy tips, 1 on 1 personal training or group training contact me at email@example.com