Monday 18 March 2013


Most of the time when I talk to clients about healthy eating and exercise, they usually answer they know it all that it’s just so hard to get around and do it.  
In seven days you can make the changes you need for a healthier you;

Monday

Eat oily fish. Healthy omega-3 fats, which are found in oily fish (salmon, trout, mackerel), assists  your cardiovascular system and keep skin soft and supple. Go for a 30 min walk, and do a short body and soul stretching routine before bedtime.

Tuesday

 

Boost your berry intake. Berries are an excellent source of vitamin C; an important nutrient that boosts you immune system and helps the skin’s collagen production. Berries are also rich in antioxidants, which help protect against the free radicals damage. Do a session with resistance training, squats, push ups, dip,s and core work.

Wednesday

Add some avocado. Avocados are an excellent source of vitamin E, one of the most powerful antioxidants, that also helps neutralize free radicals. Go for a 30 min walk, and do a short body and soul stretching routine before bedtime.

Thursday

Snack on pumpkin seeds. They supply your body with the mineral zinc, which is needed for healthy wound healing and to balance oil production in the skin. Do a session with resistance training,  squats, push ups, dips and core work.

Friday

Eat a handful of walnuts and almonds; when it comes to nuts  walnut is the king. It's a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Just a quarter cup of almonds contains nearly 25 percent of your needed daily requirements of the important nutrient magnesium plus it is rich in potassium, manganese, copper, the antioxidants vitamin E, selenium, and calcium. Go for a 30 minute walk and do a short body soul stretching routine before bedtime.

Saturday

Have a cup green tea. The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease, cancer, and assist the metabolic system.  Go for a 30 minute walk and do a short body soul stretching routine before bedtime.

Sunday

Munch on carrots. They are packed with beta-carotene, a precursor to vitamin A, which helps to promote the skin’s repair and maintenance.
A week has passed and you have introduced 7 new healthy eating habits and a week’s routine of exercising. I’m sure you didn’t feel it was too strenuous, let’s aim to keep this up!
 
Life is too short not to give your body the best!!

Yours in Health & Fitness,
Birgitta



 
 

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