7 Steps to Super Health

These days to get fit and healthy it seems that we have to follow a series of complex rules: you can eat fats but not sugar, you can only have fruit in the morning, you can’t mix proteins and carbs and when you do have carbs check the time, if its after 6pm that’s a no no. Not only is all this confusing, it is also unsustainable and can easily lead to malnutrition and binge eating.

The key to super health and your ideal weight is to follow a plan that you can do for life – not just for 6 weeks. Nutritionist Jo Beer sets these simple guidelines for the optimum health for everyone.

1. Bump up the brown stuff. Eat more wholegrain and pulses including oats, muesli, wholegrain breads, beans and lentils. These low calorie foods will help to keep blood sugar levels even, energy levels up and sugar cravings at bay. Unrefined cereals are also a great source of vitamin B3 which has been shown to lower triglyceride levels and increase beneficial HDL cholesterol. Aim to have at least 4 portions a day

2. Fall in love with fruits and vegetables. Packed full of vitamins and minerals these are the ultimate super food. Whether it’s a fruit smoothie, chopped fruit on your cereal, a crisp quick stir fry or a revitalising snack, every meal should contain a good helping. Highly coloured fruits and vegetables such as berries, carrots, capsicum, cantaloupe melon and broccoli are excellent sources of antioxidants, the bodies army against heart disease and cancer. They are also your main allies in weight loss. Low calorie, fat free and full of water they are the best filler. Aim for 3 portions of fruit and 5 portions of vegetables a day.

3. Choose Your Protein Wisely. Stacking up on steak is not the idea for long term health, despite what some current fad diets suggest. The World Health Organisation recommend our serving of red meat is 75 – 100g. Get your scales out, you may be shocked. Excess red meat can lead to cancer and heart disease, not to mention constipation and gout. Instead up your intake of fish especially oily fish such as salmon, tuna and mackerel – tinned or fresh. Full of Omega 3’s that help prevent heart disease, cancer and increase brain power! Other regular protein in your diet should include tofu, eggs, cheese and yoghurt. Aim to have 2 portions of protein a day.

4. Reduce your Portions. So many of us eat “healthily” but too much of it. Since the 1970’s, portions of take away and convenience foods have literally “supersized”, leading us to expect more on our plate. Some meals are as much as five times larger than when they were introduced. With this comes all those extra calories. So to combat this check out the Revitalise Portion Plate, pictured (available from selected pharmacies and www.revitalise.net) and follow these guidelines. A deck of cards equals a meat portion, your computer mouse equals your serving of pasta or rice, a clenched fist equals a jacket potato and portion of cheese is equal to a domino.

5. Watch the Wine. Wine has calories and effects your mood to the extent that it will influence your food choices – usually to bad ones. Not only that it encourages fat storage. Check out the size of your home wine glass, usually a large one – up to 300mls of wine, that’s three times the standard drink. So, not only do you have excess calories to shift, your over the limit. Best bet is to invest in small glasses and drink in moderation.

6. Exercise – just do it. If I told you I had a magic pill for longevity, good health and weight loss, you’d probably buy it. Well it’s exercise. Many studies have shown the benefits of regular exercise. And, if you are serious about losing weight it’s the ultimate tool – 5 times a week for life.

7. Relax, Relax, Relax. Stress is a main contributor to our health these days. Taking time out to relax and pause can do wonders for your productivity and wellbeing. Whether it’s a massage, a walk, regular meditation or simply listening to peaceful music, book it in to your life. Today.

Whatever your goals be it overall health or weight loss, if you want to change what you have, you need to change what you are doing.