At the Busy Woman’s Fitness Project we encourage our clients to eat Nutritionally Wholesome foods and follow our nutrition principles.
We want to share our Nutrition Principles with you so you too can ensure you’re living the healthiest lifestyle and nourishing your body with the right foods and drinks just like our bootcamp and personal training clients.
So here goes…
Ignore pretty much everything you read in the media or see advertised because if it’s got a TV advert then it almost 100% contains rubbish and only exists to make money. Special K, Muller Light, McD’s, Quorn, and Belvita don’t care about your health, they care about your money in their bank, period.
Alcohol is fairly harmless in very limited amounts – 10 units a week should be your absolute MAX – Organic wine is the most nutritionally beneficial option. If you drink prosecco ensure it’s extra dry from the Conegliano-Valdobbiadene region of Italy because everything else is a virtual knock off and remember that it’s easy drinking liquid calories! The bubbly stuff may go down really easily but is a nightmare to burn off!
Eat only foods provided by earth, land or sea – Real foods that help promote or sustain your existence.
You have no need to follow a gluten free or dairy free diet unless you have intolerances or allergies to either. Just ensure that your dairy comes from grass fed/Jersey cows or is at the very least FULL FAT organic.
FAT IS GOOD FOR YOU! (olive oil, avocado, coconut oil, butter, nuts, seeds, milk). Saturated fat is not the enemy, you need up to 11% (around 20g) of sat fat in your diet every day for your body to function at an optimum level. The only fat that is truly your enemy are the ones which humans have modified and stuck into biscuits, cakes, chocolate, fast foods, take away and drinks…
Sugar is not evil either, you just need to avoid white, refined sugar and opt for natural sugars such as unrefined, cane, honey, maple syrup, dates and bananas which are all natural sweeteners and eat them in small quantities and not too often. Artificial sweeteners ARE evil so please avoid at all costs! Of course you can overdose on natural sugars too so ensure you keep your intake to once in a while on home baked treats etc.
Make sure your meat and fish are free range or organic and sea fresh.
There’s nothing wrong with bread just ensure it’s freshly baked and ideally wholemeal, rye or sourdough. Avoid all bread in a packet.
Exercise is incredibly important for your fitness and health but… your nutrition is even more important. You can train 23 hours a day, every day but if you’re not eating the right foods your workouts are virtually pointless.
That’s why we always say it’s 70% nutrition and 30% exercise.
These days people make healthy eating complicated, it’s certainly not.
It’s all about eating natural wholesome foods that nourish your body, foods that are provided to us by the planet and not made by humans in a manufacturing plant.
Eat breakfast every single morning. It is a scientific fact that people who fuel their bodies (and break the fast after sleep) with a well rounded, natural breakfast store less body fat and perform better throughout their day.
Carbohydrates like rice, pasta and other grains are not bad, they’re just better for you if eaten at the right times such as after a hard workout or an extremely active day and if you’re leading an active lifestyle then that should be 4 to 5 days a week. These types of carbohydrates give your body energy, so on a day that you’ve used a lot of it it’s a good idea to eat a portioned amount (open handful) to replace them. On the days you’ve been less active, just stick to vegetables in the evening (breakfast and lunch is all good).
Vegetables are pretty much your best friend. You can obviously over eat on anything but if you did so on vegetables, it wouldn’t be the worst thing in the world.
Eat in season (organic) fruit and veg as much as you can – it will give you the biggest nutritional bang for your buck.
Aim to eat your evening meal before 8pm to give your body sufficient time to digest before hitting the hay.
Eat every 3 hours and 5 to 6 meals a day – 3 main meals and 2 (or 3) snacks – Protein – Fat – Carbs (macronutrients) with every meal including snacks – eating this way can drastically reduce your body’s inclination to store the calories you eat as body fat.
80/20 – A little of what you fancy does you good…