At the Supermarket

Before you go to the supermarket look at your week ahead and plan what you are going to eat and buy.  Keep track of your purchases as you shop and try to take the following guidelines into consideration.

Fruit and Vegetables

Fruit and vegetables are all good foods, however man cannot live on vegetables alone! Fruit must always be balanced against a portion of protein. Fruit is packed with sugar that will increase your insulin levels. For instance, if you have juice or a piece of fruit for breakfast, then balance this against a serving of eggs.

Bakery

High fiber brown or wholemeal bread is the best choice. Fiber and wholemeal aid in digestion and slow down sugar absorption — allowing your energy levels to last longer and prevent sugar from turning to fat.

Pasta

Pasta selection should be organic and/or wholemeal.

Soft Drinks

Avoid carbonated soft drinks at all times - they are for ‘Fun Days’ only!

Meat & Fish

All fish is good and is a great source of essential fats and oils. These fats and oils can be taken in supplement form, but fresh is always best. Any cuts of meat you choose must be lean.

Canned Food

Canned fish - mackerel, tuna, sardines - are great food if you are on the run all day and are something I turn to when I have a particularly busy schedule. Canned fruit and vegetables should not be substituted as an alternative for fresh produce.

Sauces

Any pre-bought sauces including salad dressings, ketchup, mayonnaise, are packed full of sugar and/or fat. As kids we were brought up on sweet tasting sauces, which have actually damaged our taste buds, and this is why as adults we crave sweet tasting products such as ketchup.

My advice is simply to avoid any sauces, instead, have an interesting selection of flavored olive oils and vinegars to liven up your meal times instead.

Fun Days

On fun days anything goes - let your hair down and enjoy the foods you love best. Allow yourself one day a week to eat whatever you want!

Quick Food

Fast Food is high in fat and sugar, so when you are at the supermarket make sure you stock up on quick alternatives such as protein bars, nuts, raisins (and any other dried fruit/nut combination), bananas and a few cans of fish.

Remember each portion size should be small (palm size). Divide your nuts/dried fruit into smaller portions at home and repackage them so they are ready to eat and you are not tempted to over indulge.

Alcohol

Alcohol is the toughest thing for the body to digest. Even as little as 2 servings a night can affect your physical performance the following day. Whether you are at the gym, at work, or are a busy parent, you will feel slower and less energetic.

However, no one is perfect - even I like the odd tipple - but the key as with everything is balance and moderation.

One tip is to avoid Champagne and White wine as they are very acidic and can cause joint stiffness. Red wine is a much better option.

Hydration

Tea & Coffee is very acidic and can completely throw off your digestion system as well as contribute to dehydration.

Hydration is an essential factor in feeling better. This is because approximately 70% of your muscles are made up of water. Muscles that are not hydrated will not work to their fullest efficiency. If you have not had enough water you can feel tired and sluggish. Many people mistakenly confuse hunger for dehydration and have a snack when they should really be having a glass of water instead.

You should drink 8-10 large glasses of water per day. Naturally, the harder you train the more water you will need to compensate for the natural water loss.

Cooking

There are a few simple rules to follow to get the most from
your food:

• Avoid all fried foods
• Bake or grill any meat or fish you cook
• Do not over-boil vegetables (steaming is preferable)

Remember

1. You are what you eat.
2. Plan ahead — leave nothing to chance, take “good food” with you wherever you go,
3. Plan your supermarket shop.
4. Keep portions small and balanced.
5. Eat plenty of fish.

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