• Changing Habits – Week 4: Reduce red and processed meat, reduce alcohol intake + 3 days exercise

    Changing Habits – Week 4: Reduce red and processed meat, reduce alcohol intake + 3 days exercise

    If you have followed my advice so far, after three weeks you should have started noticing some changes.

    Don’t expect huge differences, but I am sure that, if you stop and think about it, you will realise that yes, actually something is going better.

    This week, I would like you to add to the previous the following changes:

    • Reduce the amount of red and processed meat you eat. Red meat, such as beef, lamb and pork, has more calories, saturated fat and cholesterol than white meat and therefore, eating too much of it, may cause health issues such as high cholesterol, heart problems or even some types of cancers. On the other hand, compared to white meat such as chicken and turkey, red meat contains more vitamins and minerals for example Vitamin B6 and B12, iron, zinc etc. and that is why, in my opinion, red meat should not be cut out completely from the diet but should be eaten in moderation while white meat can be eaten regularly. Always remove skin from chicken as this is the part that contains the most fat and choose healthier cooking methods like baking and grilling. Also to keep to a minimum, or even better, avoid processed meat. Processed meats are all those that are not 100% meat but have been altered by adding salt, preservatives, flavouring etc. Examples are bacon, ham, sausages, canned meat etc. The main reason to avoid them is that you don’t know what is inside and many times, these meats are processed because they are not really fresh and so with salt and additives, producers try to hide a less appetising taste and look.


    • Reduce alcohol intake.  I personally would even say cut out on the alcohol completely, but I know that a lot of people enjoy a tipple and cannot stop from one day to the other. Alcohol does not bring any valuable nutrient to the body, is rich in calories, has negative effects on the brain, liver, skin and may also affect behaviour. OK, not all alcohol is the same, maybe a glass of red wine every now and then, according to some studies, can reduce the risk of heart disease, stroke or some other disease, but I would say that more then one glass a day (always with meals, not empty stomach) or getting plastered on Saturday night is a definite no no.  If you drink every day, start by trying drinking every other day, if you have six pints on Saturday night, start by cutting down to three, drink slowly to make it last longer. These are examples of course, but I hope you got the idea.
    • Keep your exercise to three times per week. If for now you can keep to your three days of exercise a week, I would say it is excellent, so keep up with it