Healthy lifestyle eating and shopping.

Create a Lifestyle part 2: Healthy Shopping

So in part 1 of creating a new healthy lifestyle, we spoke about your new healthy lifestyle day! Like I mentioned, a massive part of being the best version of you is the food you eat. The saying goes; ‘you are what you eat’, so shopping for groceries is one of the most important activities you will do. If you purchase a Ferrari and use regular gasoline, then the car will not perform at 100%. However if you use premium gasoline and treat the car well, it will perform at 100%... our bodies are no different, we have to use premium fuel for our bodies to perform optimally.

First and foremost, schedule a day every week that you (and your partner/ spouse/ family) will dedicate to refilling the house with groceries that you will need for the week ahead. If there is always necessary food in the house, then you have no excuses for ‘cheating’ on your new healthy lifestyle.

Your shopping is going to be separated into categories: Proteins, Carbohydrates, Fats, Seasonings, Supplements and Others (‘others’ would be bathroom accessories, dish soap etc). And make sure to have a list of what you need refilled each week when you go to the store. Like I said in the last article, preparation is the keys to success especially in your healthy eating habits.

• PROTEINS:

Your main source of proteins will come from fish such as Salmon, tilapia, flounder, trout and lean meats such as lean ground beef, lean ground turkey, Turkey breast tenderloin, Chicken breast. Stay away from fried, marinated and seasoned meats as we will be seasoning and marinating the food ourselves. You will also get proteins from egg whites and milk.

• CARBOHYDRATES:

Your carbohydrate sources are going to be vegetables, sweet potatoes, rice, fruit, whole grain bread and oatmeal. Again go for fresh unflavored options as these are going to contain less calories, sugars and poor fats.

• FATS:

These get a bad name but are essential to a healthy body and healthy lifestyle. Your fat sources are going to be RAW nuts, whole eggs, coconut oil and extra virgin olive oil.

• SEASONINGS:

Within reason anything is fine here… sea salt, ground pepper, cayenne pepper, extra virgin olive oil spray and garlic salt are some I use a lot. Also any of the Mrs. Dash seasonings are fantastic for cooking with.

• SUPPLEMENTS

These are going to be essential for your new healthy lifestyle in order to become the best version of yourself possible, so you will need a daily multivitamin, fish oil, vitamin D, a probiotic and whey protein isolate. (see my previous article top 5 supplements you need to take daily for more in depth information on each of these supplements and what they do/ why you need them to become the best version of you)

You will notice that the greater majority of your grocery shopping is going to be spent on the perimeter of the store. 

This is where we find the healthiest foods that are going to be the best fuel for your bodies. When we were created we simply either grew our food, or killed it! That’s what our bodies were built to eat and thus that’s the optimal fuel for our bodies to perform at 100%. Of course the candy isle, or the ice cream isle may lure you in but is that 5 minutes of pleasure worth it versus the lifetime of pleasure you will get from knowing you are in perfect health and looking the best you could possibly look? I’m also aware that there is going to be a variety of options for each of the foods I have recommended, so I want you to get used to reading nutritional labels.

 Go with the option that has the lowest sugar and avoid anything high in trans fat and saturated fat. Experiment with seasonings to spice up the flavor and enjoy the learning experience of becoming better and better as each day passes.

Top 5 supplements you need to take daily?

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A question I get asked a lot is: “do I need dietary supplements?” Today we will take a look at what they are, how they work and the top 5 ones I recommend you to use for optimal health and fitness in both men and women. Dietary supplements are defined as: “a product taken orally that contains ingredients that are intended to supplement one’s diet and are not considered foods.” Part of this definition that I would like to highlight before moving on is the fact that they are; “intended to supplement your diet” and “they are not food.” This is important for you to acknowledge because they are meant to be used to ‘supplement’ a healthy and balanced diet not replace it.Today’s supplements range from vitamins and minerals, to fish oils, amino acids and proteins, so which ones do I recommend as the top 5 essential for you optimal health and fitness? Well absorption and bioavailability are two of the most important factors when it comes to intake of micronutrients and part of the reason that I feel the following 5 supplements are essential to you reaching your optimal health and fitness.

1. Multivitamin – A daily multivitamin is going to be rich in the vitamins and minerals your body needs to perform optimally throughout the day. The important thing here is going to be for you to find the multivitamin that is right for you. Take into account how active you are, your age, gender and any history of illnesses in your family so that you pick a multivitamin that is rich in the specific minerals and vitamins you need. For example if prostate cancer is a concern in your family history then look for a multivitamin specifically rich in boron.
2. Fish oil – These are rich in omega-3’s which are linked to higher levels of HDL (HDL is what is commonly known as the “good cholesterol”) and better nutrient absorption (which of course is going to be important when paired with the other supplements I am recommending). Fish oils are also essential in aiding weight loss due to improving your metabolism and they have been linked to massively reducing our risk of heart disease.
3. Vitamin D3 – This vitamin is 100% essential when it comes to obtaining optimal health and becoming the best version of yourself. Low vitamin D has been proven to cause several cancers, depression, weight gain, low bone density and poor nutrient absorption so it’s a MUST have in your daily diet.
4. Protein – Proteins are what the human body needs for growth and repair. I am assuming that as you want to be the best version of yourself and have optimal health and fitness, that daily exercise and resistance training is a part of your everyday life. There are a variety of proteins on the market but the 3 main proteins I want to talk about are whey isolate, whey concentrate and casein. (if you are vegan then there are also protein supplements on the market that will fit your criteria) Isolate is a fast absorbing protein that digests quickly in the body and is a great option for a post workout drink to help repair the muscles used during your workout. Concentrate is a slightly slower absorbing protein that is a little more calorie dense and should be utilized as a meal replacement or a snack between meals during the day. Casein is the slowest digesting protein taking around 9 hours to fully digest in the body. Due to this slow absorption it keeps you feeling fuller longer and also keeps the metabolism active when sedentary so it is a great option for a bedtime shake to aid in weight loss. Find your specific health and fitness goal and use the protein that will most effectively fit you.
5. Probiotic – These are "friendly bacteria" that aid in optimal digestive health. Certain strains or types of probiotics have been linked to all sorts of health benefits, from helping with irritable bowel syndrome and travel diarrhea to boosting the immune system. Having a healthy gut and digestive system is absolutely essential in obtaining optimal health and fitness, hence why a daily probiotic made my top 5 daily supplements list.

So there it is; my personal recommendation of the top 5 supplements you need to take daily. In today’s supplement industry there are literally thousands of different pills and powders available but these 5 are the ones that I believe are absolutely essential in you achieving optimal health and fitness. Remember to always consult with a doctor before starting any supplement regime and make sure you are pairing them with a healthy, balanced diet rich in the fats, carbohydrates and proteins you require to hit your specific health and fitness goals.