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High Flying Energy for
Business Leaders
Foundational Habits for
a Healthy Lifestyle
Balancing your plate &
staying hydrate...
Habit 3: Plate
balance at every meal
• ¼ protein (palm sized portion)
• ¼ low GL carbohydrates (small fist sized portion)
...
Copyright zest4life 2007
The balanced plate
peppers
0 GL
7 GL
3 GL
Don’t worry about
counting non-starchy
veg – have these...
Habit 4:
Staying Hydrated
• 2L of water per day ( 6-8 large glasses)
– Form a habit
– Hot water and lemon/mint/ginger
– He...
Habit 4:
Staying Hydrated
– Always ask for water when drinking coffee or alcohol
– Drink first glass before breakfast – ki...
Habit 4:
Staying Hydrated
• GOOD HYDRATION – less hungry, clear mind, improved
concentration, clear skin, good digestion, ...
Find out more
If you’d like to know more about:
• HIGH FLYING ENERGY
• Habits for a healthier life
• Enjoying 10/10 energy...
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Foundational Habits for a Healthy Lifestyle - Habit 3 & 4

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Balancing your plate and staying hydrated

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Foundational Habits for a Healthy Lifestyle - Habit 3 & 4

  1. 1. High Flying Energy for Business Leaders Foundational Habits for a Healthy Lifestyle Balancing your plate & staying hydrated (Habit 3 & Habit 4)
  2. 2. 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
  3. 3. 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
  4. 4. 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
  5. 5. 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
  6. 6. 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
  7. 7. 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 day Please book a complimentary Health & Energy Evaluation Call (25 mins) at www.thehealthheroinenutritionclinic.com or call on 0191 285 5612

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