2. Heidi Jones Health Coaching
• Certified Integrative Health and Nutrition Coach
• NCFE Qualified Level 3 Sports Nutrition Coach
• Based in Dubai
- Offer tailored health coaching to individuals and
groups
- Specialise in supporting healthy lifestyle choices
- Organise and lead holistic workshops for
professionals and teenagers
Sign up to my newsletter at www.oyhtoday.com
3. 1. Drink More Water
Hunger is often confused with dehydration.
Top tips:
• Limit soda, caffeine, and alcohol
• Flavour your water with fresh fruits and herbs
• Drink two glasses of water before meals to feel fuller and eat less.
• Make your own energy drinks
My favourite energy drink
½ freshly squeezed lemon, 1 freshly squeezed lime, ½ cup coconut water, 1 cup of
bottled water, 1tsp of agave syrup and a pinch of Himalayan rock salt.
4. • Replace refined carbohydrates with
complex carbohydrates.
• Complex carbs are high in fiber which
slows digestion and promotes stable blood
sugar levels.
• Antioxidants found in real foods help
reduce inflammation in the body.
• Think about eating them as you would find
them in nature.
My favourites include:
Sweet potato wedges, buckwheat porridge
and egg fried (brown) rice
2. Eat Carbs – Real Carbs!
Avoid
Whole Wheat Bread
Most Pastas
Almost All Cereals
Crackers & biscuits
Choose
Sprouted Grain Bread
Rice, Millet, Quinoa,
Buckwheat
Sweet Potatoes
All fruits and Vegetables
5. • We could not live without fat.
• Makes meals more satisfying.
• Provides energy.
• Promote several health benefits such as
protection against heart disease, cancer,
Alzheimer’s, and depression, as well as
reduced blood pressure and lower
cholesterol.
Choose sources such as nuts, seeds, fish,
avocados, and extra virgin olive oil.
3. Choose Healthy Fats
Avocado Smoothie
½ avocado, ½ juice of freshly squeezed lime, 1 local cucumber, ½ cup coconut milk, 1
tbsp of vanilla protein powder, ice.
Avocado Cheesecake
6. 4. Eat Lean Protein
• Renews and replenishes our cells
• Stabilizes our blood sugar
• Gives us energy
Richest sources of protein include
- Meat
- Dairy
- Eggs
- Fish, as well as
- Nuts, including nut butters
- Seeds
- Tofu Add natural peanut or almond butter to your
smoothie, a couple of tablespoons of nut
butter will get you 8 grams of protein.
Marinated tamari chicken
7. 5. Eat Breakfast
Benefits to eating breakfast
• Metabolism jumpstart
• Energy and vitality
• You cut back on snacking
• Stop overeating at lunch
My breakfast favourites
Buckwheat porridge with
banana and peanut butter
Overnight oats with almonds & berries
Green smoothies
Tofu scramble
Sweet potato egg muffins
8. 6. Eat More Frequently
• Help maintain normal blood sugar
• Decrease the chances of binging and overeating when hunger strikes
Feeding your body on a regular basis lets it know food is available and it’s okay to
burn energy rather than conserve and store it as fat
Example
7am Smoothie
10am Carrot sticks & hummus
12pm Chicken salad
3pm Veggie kebab
6pm Salmon fillet with veg & rice
9. 7. Exercise your body & mind
• Strive to be active at least 30 minutes every day to help keep your body strong and
lean
• to keep your mind active. Boost brainpower by spending time thinking positively,
meditating, or practicing activities that require deep thought like reading or
playing Sudoku
10. 8. Catch Some ZZZZs
Sleep more, eat and weigh less! Strive for seven to eight hours of sleep each night.
11. 9. Learn to Cook
• You control the portion sizes
• You choose what goes into your meals
• You can cook once and eat twice
Top Tips
• Eat more raw foods to boost flavor
and cut calories
• Use herbs & spices instead of sauces Quinoa salad with raw veggies
12. 10. Keep Track Of What You Eat
• Be a food detective, and investigate
what you choose to put into your
body.
• Check labels, and avoid ingredients
such as sugar, trans fats, high fructose
corn syrup, and long “chemical
names” that are hard to pronounce.
The healthiest foods are those found just
as nature intended – whole and
unprocessed.
Notas do Editor
Talk briefly about how I was fat deficient and many people are – symptoms include, low energy, dry skin and constipation.
Carbs arent the be all and end all,
- Add in fact from the John Gabriels book on fats and weight loss.
Our bodies are literally made out of the amino acids that make up protein in our food.
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy.
Give overnight oats recipe – demo how to make it?
Remember to keep track of your meal choices and balance your caloric intake.
Balance your food intake throughout the day to help maintain normal blood sugar
Exercise has enormous benefits for your mind and body with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood!
You do not have to hit the gym – it can be walking, playing with your kids in the park…
Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go away with too little sleep.
Intolerances
Bloating
Energy levels
Slumps
Cravings
Blood sugar levels
Moods