High Flying Energy for Business Leaders
Foundational Habits for a Healthy LifestyleBalancing your plate &
staying hydrated(Habit 3 & Habit 4)
Habit 3: Plate balance at every meal
• ¼ protein (palm sized portion)• ¼ low GL carbohydrates (small fist sized portion)
– wholegrain pasta, rice, bread, root vegetables, fruit
• ½ leafy greens, non root vegetables, salads• Apply to main dishes, sandwiches, salads, soups –
look – observe – adjust/enhance
Copyright zest4life 2007
The balanced plate
peppers
0 GL
7 GL
3 GL
Don’t worry about counting non-starchy veg – have these fill half your plate at lunch and dinner
Just focus on getting the right type and amount of starchy carbs – see guides for how much makes 7GL
Choose lean protein. You can have decent quantities of these – about ¼ plate. Again, don’t measure
Fats: reduce saturated fats and increase essential fats. Oily fish twice a week and a handful of seeds every day
Fruit: 2 pieces of low GL fruit a day with a couple of tablespoons of nuts / seeds
Habit 4: Staying Hydrated
• 2L of water per day ( 6-8 large glasses)
– Form a habit– Hot water and lemon/mint/ginger– Herbal teas– Filtered water - chilled - ice – flavour with
lemon/lime slices, berries, cucumber– Have a bottle with you at all times – sip
throughout the day
Habit 4: Staying Hydrated
– Always ask for water when drinking coffee or alcohol
– Drink first glass before breakfast – kick start the day
– Be focused and add up how much you’ve consumed BY THE GLASS until it becomes easy and natural
– OR if you’re in one place all day start with a JUG or number of bottles and sip your way through it all day until you’re finished
Habit 4: Staying Hydrated
• GOOD HYDRATION – less hungry, clear mind, improved concentration, clear skin, good digestion, less constipation
• CHECK your urine – pale yellow colour indicates good hydration – darker colour is dehydrated
• Minimise stimulants – disrupts blood sugar balance– Aim for 1 caffeine drink per day or less– Aim for 1 alcoholic drink a week or less
Find out more
If you’d like to know more about:
• HIGH FLYING ENERGY
• Habits for a healthier life
• Enjoying 10/10 energy all day and every dayPlease book a complimentary
Health & Energy Evaluation Call (25 mins) at www.thehealthheroinenutritionclinic.com
or call on 0191 285 5612