04 Oct Get Real! .. Now
Jennifer O’Callaghan, Nutrition4Living
“Ireland’s overweight and obesity levels are in excess of the European average” according to a comprehensive global study of the problem. What does The Lancet journal tell us?
- 26.5% of Irish girls under the age of 20 are classed as overweight or obese
- 26.6% of Irish boys under the age of 20 are classed as overweight or obese
- 66% of Irish men over 20 are also considered overweight or obese,
- 50.9% of Irish women over 20 years: well in excess of the western European average of 47.6%
What we need to do NOW
1. Get Real! For normal metabolic function
To avoid the harm caused by processed and refined foods, just choose to eat real foods. Ask your-self do you recognise that list of ingredients, are they natural?
2. Nourish our bodies
Poor diet, nutrient deficiencies, stress, lack of sleep, lack of exercise and too much sitting, all contribute to the problems that are affecting our health.
3 Think quality, not quantity
Base your diet on real, whole foods like meat and fish, fruits and vegetables, nuts and seeds, and starchy plants like sweet potatoes. These foods include macronutrients such as protein, carbohydrates, fats, and micronutrients, which have vitamins, minerals, and other compounds required for normal metabolic function.
Well this goes without saying .. Did you know that jogging in the morning on an empty stomach triggers a range of hormonal changes throughout the body that ultimately lead to building muscle and burning fat…Exactly what our troops will be doing first thing every morning at bootcamp.
5. Sugar is the ENEMY!
I’m not talking about the obvious fizzy drinks and sweets. It’s hidden in salad dressing, breakfast cereals, and flavoured yogurts. Eating processed foods promotes over-eating and you will never feel satisfied. People don’t tend to over eat real foods as real food satisfies us and nourishes our bodies.
6. Sleep Deeper
Start to make sleep a priority. Allow between seven and eight hours for sleep each night. Start to wind down 1-2 hours beforehand, turn off the computer.
7. Manage Your Stress
We are not built for chronic stress so include regular stress management techniques like meditation, mindfulness based stress reduction and yoga in your daily routine.
8. Bring in more Pleasure in your Life.
Make a list of activities you find pleasurable. Include one of these activities on your list each day, listen to music, spend time with your pets and the people you love, watch a comedy!
9. Depend on the good things in life.
We need to take control of our own health to discover a natural vitality and happiness. Food processing has contributed to some of these negative effects on our health. There is an over dependency on foods such as bread, pasta, muffins, bagels, crackers, cookies, cakes. These foods are high in calories and low in nutrients and fibre.
Start to take care of your body and it will take care of you… Jen x