WELCOME TO FEELING GREAT
Activity and Nutrition
Activity and Nutrition
Fat cannot be utilised by the body unless you are hydrated. Aim to drink at least 2 liters of water a day, flavoring with squash. Drink two glasses of water before meals. If you are feeling
thirsty you are already dehydrated.
Take a small bottle of water with you wherever you go.
Eat Slowly And Enjoy Food
After you have finished eating it still takes about 20mins for your stomach to register its level of satisfaction. Try and chew your food 20 times before swallowing, because elements in your saliva aid the digestive process.
Eat Good Quality Foods
Avoid hydrogenated fats or trans fats. Marks & Spencer and Sainsbury’s have eliminated them from their food ranges. Eat Organic when possible and avoid poor quality fast food or ready meals; they are often full of fat, salt and sugar.
Fresh Fruit and Veg
Eat 5 fruit or vegetable portions a day; most are low in calorie and fat options. They are packed with good vitamins and minerals. With your evening meal have 1/3 plate lean protein, and the rest fill with a variety of vegetables.
Choose the protein part of your meal first, for example fish or chicken, steak. Then swap the high sugar/fat carbs such as chips, potatoes, creamed pasta for extra vegetables. Avoid eating the bread basket and share a dessert.
It’s high in calories and low in nourishment. Stimulates your appetite, is burned off before fat and reduces your metabolism for the next 24 hours. Good options such as red wine (75-100cals 115m glass) . Drink in moderation.
Simple day-to-day realistic plans. Involve your family.
Nutrition has an important part to play in keeping you healthy and preventing fatigue and illness associated with poor recovery and under-fuelling.
Fit Tips For Healthy Eating
Start Your Day by Always Eating Breakfast! It will raise your metabolism for the rest of the day, help regulate your blood sugar and reduce food cravings. Add a touch of fruit and honey.
Eat Good Fats!
Such as olive oil, nuts, avocado with every meal.
Eat Little And Often!
Eating every 2 – 3 hours regulates your blood sugar, appetite and mood. 5-6 smaller meals a day means you are less likely to crave and gorge on high calorie foods later in the day.
It’s All About Balance!
Eat sensibly for 6 days of the week. Then plan and enjoy a moderate blow out day as a reward, no food is out of bounds, eat and drink what you like. This will help you stay both focused and motivated.