Do you feel like you are held hostage to work and family commitments?
Do you feel like you have less and less free time?


Would you agree?


Make health and exercise a daily priority.  Schedule exercise into your calendar, so other people’s priorities don’t come before your own.





Is one of the major reasons for the 90% failure rate of weight loss programmes today.  The reason is simple:  A decrease in calorie intake, extreme and/or prolonged, slows down the metabolism while and increase in exercise speeds up your metabolism.

Good Food Choices

EGGS –  

up to 1 egg each day does not increase the risk of heart disease. One large egg contains only 75 calories and provides the highest quality protein available. Eggs are also good sources of chromium, choline, vitamins B12, D and K (essential for healthy bones), folate, carotenoids and protein. So don’t hesitate to include a few eggs each Week.

Skimmed or 1% milk.

Whole milk is high in calories. However, non-fat milk has only 85 calories per Cup and is rich in protein, vitamin D, riboflavin and, of course, Calcium. Try non-fat or low fat yogurts mixed with fresh fruit and nuts or in fruit smoothies.

NB: The less processes milk has gone through before consumption the better

Citrus fruits in general are great sources of vitamin C, folate and antioxidants Such as flavonoids and Carotenoids.

Tomatoes and tomato products are so widely available that they deserve a spot on the list. In addition to being good sources of fibre, vitamins C and A. and potassium, they are rich sources of lycopene a cancer-fighting compound.

NB: Cooking the tomatoes into a sauce enhances the cancer-fighting effects
Fish, such as salmon, tuna, sardines or bluefish.

These varieties of fish are rich sources of Omega-3 fatty acids which have been shown to be protective against cardiovascular disease. They are low in Calories and total fat, but are high in protein, and vitamins B6, B12, and B3.


Walnuts and almonds are rich in alpha-linoleic acid, unsaturated fats, protein. Omega-3 fatty acids and magnesium. Eight walnut halves, or 14 almonds supply about 100 calories, so don’t eat nuts by the bagful. Instead, eat a small handful in place of chips or Crackers when looking for a filling healthy snack. You can also choose other nuts, or natural-style peanut butter


Such as soybeans, lentils, peas or beans. Not only are these foods high in protein, fibre and anti-oxidants they are also low in fats and inexpensive. Try substituting vegetarian baked beans, vegetarian chili, or dishes with tofu for foods usually made with meat

Butter, Coconut Oil animal fats.

It’s now known that saturated fats play many vital roles in the body to help strengthen the immune system, promote healthy bones provide energy and structural integrity to the cells, protect the liver, and assist the body’s metabolism of essential fatty acids. Most importantly, saturated as actually have cholesterollowering properties and are the perfect dietary adjunct for a strong, healthy heart. As well, the short and medium chain fatty acids inherent in Saturated fats have important antimicrobia properties, protecting us against harmful microorganisms in the digestive tract.

Again as with everything “In Moderation”
Whole grains breads.

Make sure “whole grain” appears as the first ingredient. Whole wheat, Corn, rye, spelt, and oats are good sources of phytochemicals, magnesium, fibre, manganese, pantothenic acid, as well as vitamins K. B6 and B3.

Broccoli Spinach Kale / Cabbage

Dark green leafy vegetables are calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.

Perhaps the star of these nutrients is Vitamin K. A Cup of most Cooked greens provides at least nine times the minimum recommended intake of Vitamin K. and even a Couple of Cups of dark Salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than We Once thought (the Current minimum may not be optimal), and many people do not get enough of it.

Eat Clean’ and avoid processed food where possible, drink plenty of water. exercise regularly and get an adequate amount of sleep (6 to 8 hours/night).

Foods and eating should be fun. There is no single perfect food. Feel free to mix up the diet, while sticking to a few simple guidelines. You’ll end up feeling better performing more consistently, and as an additional bonus-be protected from chronic diseases for years to come.

Nutrition and lifestyle tips

  • Cutback on alcohol if you are having a drink, Wine is a better option, but stick to 1 glass per day (Up to 2 glasses for men).
  • Ladies be aware that some Contraceptive interventions like the pill Will Cause fat Storage especially around the oestrogen sites like hips, thigh and hamstrings.
  • Reduce processed carbs like bread, white rice, cakes, pasta, cereal, soft fizzy drinks and sugar. Pizza and lasagna, as these are not good nutritional options.
  • Avoid anything that is labeled as “reduced fat, as it is likely to be highly processed and the fat will have been replaced by some form of Sugar.
    Generally it is sugar, not fats that cause hormonal fluctuations and body fat gain as well as a host of more illnesses.
  • Increase Consumption of meat, fish, poultry, nuts, seeds, eggs, vibrant
  • Coloured vegetables, green leafy vegetables and a moderate amount of fruit (mainly berries).
  • Keep fruit consumption in moderation, excess fructose can play havoc with your metabolism. Fruit is good for you however, as With all things too much fructose is not good. Thin skinned fruit is generally accepted as being a better choice both from an antioxidant and a lower G point of view.
  • Where possible eat some veg at every meal (green and / vibrant coloured).
  • Sleep is vital so try to get adequate rest (6 to 8 hours is optimum). Do not fight the body’s circadian rhythm. Early to bed and early to rise.
  • Eat red meat in the morning to boost dopamine Breakfast should not come in a box. By boosting dopamine first thing in the morning with a high protein breakfast you will set yourself up Well for an energised day.
  • Don’t smoke
  • Try to eliminate the oestrogen imbalance that modern living bombards us with Reduce plastics, PBA, parabans, synthetic beauty, and hygiene products, cigarettes, soy, beer, mass produced animal produce and such like. Instead increase green vegetables, seeds, and fiber intake.
  • Reduce gluten consumption, it fogs the brain, causes inflammation and We are ill equipped to deal with it. Just because everyone eats it doesn’t make it right. Unfortunately now days most people are unhealthy and one of the reasons is the huge and unnatural consumption of grains and other gluten type produce.
  • Increase resistance training. Constant Cardio Vascular (CV) training is not the most efficient way of getting lean and healthy. CV training is useful and can be necessary dependent on individual goals, but resistance training is required for building muscle “Toning and maintaining a healthy body shape.
  • Go organic as much as possible, with meat, if not organic at least try and get it from a grass fed Source.
  • Prepare your food for the next day the night before. When cooking, cook several servings at once and store it. This saves time, effort. Take your pre-prepared food for the day with you to university, Work etc.
  • Drink plenty of water, organic coffee and green tea.
  • Consider supplementing With high quality fish oil and multivitamins.

Unfortunately modern food production methods reduce the amount of micro nutrients available in the food we eat. We are also nearly all deficient in omega 3, as well as many vitamins.