It’s been a while, but we are back and this time with an interview from the one and only Peter Royston 🙌
In today’s topic, Peter and I decided to speak about 5 Nutritional Habits To Boost Your Energy, as we are always in doubt what we should follow and who we should follow when it comes to our well-being, but let’s finally answer this question, Peter let us know your opinion and lets find out:
Let’s face it, life is hectic and it’s not slowing down any time soon. With work, family, friends, kids schedules…. The list goes on!
The unfortunate fact is that the first thing that goes on the back burner is our health. How often do we say “I don’t have time to workout” or “I don’t have time to prepare healthy meals”. Before you know it, your energy levels are low, your immune system starts playing up….. The only way to regain control of your health is to start introducing one healthy habit at a time. So let’s start by looking at some nutritional habits that could help you out:
Habit number 1 eating every 2-4 hours;
- This comes to roughly 5 meals per day
- Don’t stress about the portion sizes of each meal, just make sure they fall in line with the 4 habits below
- If you miss a meal, don’t beat yourself up, just pick it up again as soon as you can
Habit number 2 eat complete lean protein with each meal
- 1 portion of protein is about the size of your fist (roughly 20-30 grams) ladies should have one portion and men two with each meal.
- Examples of complete lean proteins are beef, chicken, fish, egg whites (occasional full egg), plain greek yoghurt. Cottage cheese, tofu almonds.
Habit number 3 eat vegetables or fruit with each meal
- 2 servings of fruit or veg per meal.
- 1 fruit, 1/2 a cup of chopped veg or a cup of leafy veg = 1 serving
Habit number 4 earn your carbs
- Focus more on whole-grain carbs
- Save your cheat meals or carbs for 1-2 hours after training
- When shopping, the shorter the ingredients list the healthier the product
- Examples of whole-grain carbs: whole grain bread, whole grain pasta, brown rice, rolled oats, potatoes.
Habit number 5 eat healthy fats with each meal
- Focus on adding healthy fats to your meals roughly a tablespoon amount, examples of healthy fats would be olive oil, avocado, nuts coconut oil. Butter.
- Fats should make up about 30% of your diet, no less and no more.
I hope these tips come in handy! Any questions, don’t hesitate to get in touch!
Thanks, Peter and there you have it a quick way to keep track of your healthy lifestyle!