20 Steps to Better Health

Include these 20 simple steps to better health in your for weight loss, more energy, better sleep, better training, improve health across the board & longevity!

1.       Get more ZZZ’s:  Not getting enough sleep can reduce your mental capacity dramatically including the likelihood of you making better food choices, being organised, being motivated, poor mood, promote muscle growth, promote fat loss & so much more. Make time for it!!

2.       Add berries to your diet: High in anti-oxidants, there is SO many health benefits listed with berries including anti-aging, immune boosting, cholesterol reducing, vision preserving, infection fighting, memory promoting, digestive aiding and cancer fighting

3.       Omelette up:  colourful veg, leafy greens & eggs all contain large amounts of lutein, which is important for eye health

4.       Increase fresh vegetables: Vitamin A found in many fruits & vegetables are essential for reproductive health

5.       Increase colourful Fruit: These are high in polyphenols that are essential for reducing the incidence of cardiovascular complications and reducing plaques build up in the arteries

6.       Apples & Onions for Lungs:  These two items have querceitin in them which promotes good lung function & health

7.       Yoghurt for digestive health: increase the good bacteria in your gut & your digestive system will thank you for it. Good bacteria is important for good absorption of nutrients and boosting our immune systems

8.       Strong bones: Calcium, vitamin  K & D are essential from bone health & should be in your diet on a daily basis especially during growth stages, later in life when your peak bone mass decreases

9.       Boost your immune:  Increase Garlic! It has antibiotic, antiviral and antibacterial properties and will reduce cold & flu symptoms as well as keep them at bay.

10.   Decrease inflammation: increase pineapple to reduce all kinds of inflammatory conditions such as hay fever, arthritis, asthma and eczema

11.   Improve your mood: Foods high in tryptophan include, turkey, cream cheese, ricotta, meat , poultry, and some seeds and nuts, which promote serotonin production

12.   Decrease fluid retention: increase potassium foods will not only reduce excess fluid retention caused by an increase of sodium, it will help reduce blood pressure

13.   Increase Energy: Increase B vitamin intake. B vitamins are a requirement for energy production, sources include, mushrooms, dairy, spinach, sunflower seeds and asparagus.

14.   Stabilise blood glucose levels: Low GI foods such as protein, whole grains and most vegetables are essential to keep a slow release of blood glucose.

15.   Increase green tea: it boosts metabolism has antioxidants, anticancer, antiviral and anti-plaque forming properties

16.   Increase omega 3 foods such salmon, tuna, mackerel, avocado, nuts and seeds  have shown to be essential for brain and heart health

17.   Increase Protein: to feel fuller for longer, maintain muscle mass and promote a healthy nervous system.

18.   Keep hydrated: Water is essential we need to for every single function in our body!

19.   Increase vitamin E: It contains powerful antioxidants that promote healthy cells & growth, reduce free radicals especially in fertility

20.   Promote digestion: increase lemon to stimulate & aid digestion of foods & the production of digestive enzymes