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