For this week, I would like you to adopt the following new habits:
- introduce at least 400 g of vegetables a day (row weight) distributed between lunch and dinner or even as snack. Vegetables are salad, tomatoes, broccoli, spinach, carrots, cucomber, kale, green beans, cauliflower, corgettes etc (but not potatoes, beans, lentils etc.). There are so many different ones to chose from that I am sure you can find something you like and you can also vary during the day and the week. Vegetables are rich in vitamins and minerals and they will help your body absorb and metabolise all the nutrients from other food such as proteins, good fats etc. They are also rich in fibers and this will help maintain your intestine clean and healthy.
- eat fish three times a week: choose between tuna (canned is good but drain the oil), salmon, makerel, sardines, cod etc., preferably boiled or baked. Oily fish contains Omega 3, vitamins A and D and minerals such as iron, zinc and selenium. Eating fish has many benefits including helping reduce the build up of fat in the arteries and reduce the risk of heart disease and stroke.
- do some physical activity 2 times a week for 30 minutes (or break it in two chuncks of 15 minutes). Go for a brisk walk, cycle, jog, go swimming, dance… Find something yuo like and that makes you feel slightly short of breath. The aim would be to reach 30 minutes 5 to 7 days a week but, as said before, don’t start too quick too soon, unless you are already doing it, in which case stick to it. If you can do 2 times this week, it will be already a success.