Daily Routine for Good Health - What works for me
Author: Nick Karuna
After many requests I have put together this food regime. This is the routine I roughly follow to maintain my weight. I am not a nutritionist but having been through gluten, dairy and other intolerances along with alcohol dependency problems I have learned a few things that others might find helpful.
Disclaimer: For an individualised plan see a naturopath or a qualified professional.
A Bit About Diets
Diets are difficult to maintain. This is not a diet, but a general regime that should be practical to follow. It can be varied based on personal preference but in general the idea is to have more protein and less carbs. Most of the calorie intake for the day is in the middle and early afternoon.
Morning: 11 am approx.
Break the Fast (Breakfast)
Fast until 11am approx. Break the fast with protein- equivalent to 1 chicken breast and half an avocado (seasonal).
For those who want to lose weight eat as much vegetables as you wish
Those less concerned about weight loss can have some form of carb – e.g. single kumara, potato
Fruits -healthy but full of sugars - be aware of this. Eaten sparingly.
Chocolate 6 squares approx. (this is more sometimes if I am feeling ‘saucy’)
Later a hot drink of Dandelion beverage to replace coffee.
Afternoon: 1pm approx.
Exercise
To lose weight and keep it off, follow the 80% nutrition, 20% exercise rule. I usually do 1 hour of circuits and core stability work at gym every day and have 1-2 days off every 10 days approx. For those not used to exercise start with 15mins active movement a day, or we can organise a gym program for you to follow.
Afternoon: 3pm approx.
Occasionally extra protein if hungry - equivalent to 1 punnet pack of ham
Protein Drink
Create 1st thing in the morning or night before to allow hydrophilic components to become saturated. Store in fridge overnight.
Contains:
1 tablespoon of Psyllium (fibre to help feel full and sooth gut lining)
2 tablespoons Ground Chia seeds (high protein and sooth gut lining)
1 teaspoon Lifestream- greens daily blend powder (spirulina, chlorella, barley grass)
4 table spoons Great Lakes Collagen Powder (unflavoured, no extra sugar)
1 can of Coconut Milk (Approx 400ml) with water to desired texture
Evening: 6pm approx.
Light Evening Meal (protein based)
Any protein based equivalent - 1-2 cans of cooked olive oil sardines.
More vegetables as required to feel full.
Couple more squares of chocolate for taste.
Green Smoothie:
½ bag blanched or frozen spinach (this breaks down the oxalic acid, which blocks the absorption of iron and calcium)
½ cucumber
1 Mintec pill (peppermint pill for flavour and to soothe gut lining)
2 handfuls of ice
Lemon juice – liberal dose
2 cups water
If still hungry snack on tiger nuts (prebiotic and chewy which gives neurological feedback about feeling full).
Supplements - High quality fish oils + multivitamin mineral complex.
Alcohol is full of carbs and is toxic for the liver and should be kept to a minimum.
Brush teeth to cleanse pallet and helps remove desire to eat more.
Also see: Top Dietary Tips that Work