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I against I.

When you’re , you’re training against yourself. It’s not about anyone else, it’s about you, your and your .

Nutrition is one of the main components of good health. It provides us with the nourishment we need to live and It plays a major role in disease prevention. Choosing healthy food reduces the risk of heart disease, cancer, and other diseases caused by lifestyle.

Follow me on this journey as I share with you the tools to help you improve your health through nutrition.

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It’s important to stay well hydrated. Your body uses water in all the cells, organs, and tissues to regulate temperature and maintain various bodily functions.

Daily water intake recommendation is 4-8 cups of water, that’s 1-2 liters for adults.

· You can drink water cold or warm.
· Drink slowly. Take small sips throughout the day.
· Drinking water in the morning helps cleanse your digestive tract.
· Drink large amounts of water at least an hour before and after meals. Too much water near meals can dilute the digestive acids and interfere with proper digestion of foods.
· If you must drink during meals drink a maximum of 1/2 cup during your meal.
· You can add lemon, ginger, turmeric to your water for taste. No sugar.

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Follow on this journey as I share tips and tools to help you improve your health and well-being through habits, nutrition and exercise.

Functional training is training the body for the activities we perform in our daily life, at home, work and in sports.

Our day to day activities involves activities such as:
·Sitting
·Getting up from a bed or chair
·Lifting and carrying objects
·Pushing and pulling objects
·Walking up the stairs
·Jumping

Functional exercises simulate these movements to prepare our bodies to perform them without injuring ourselves.

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Follow on this journey as I share tips and tools to help you improve your health and well-being through habits, nutrition and exercise.

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With all the amazing, tasty food options out there. We probably eat too much or too little to sustain our health and wellbeing. Here’s some tips on portion control.

For men: -

Protein - Two palm-sized portions

Vegetables - Two fi­st-sized portions

Carbohydrates - Two cupped-hand sized portions

Fats – Two thumb-sized portions

Men eating 3-4 meals as outlined would get around 2,300 - 3,000 calories each day.



For women: -

Protein - One palm-sized portion

Vegetables – One fist-sized portions

Carbohydrates - One cupped-hand sized portions

Fats – One thumb-sized portions

Women eating 3-4 meals as outlined would get around 1200 - 1500 calories each day.

Follow on this journey as I share tips and tools to help you improve your health and well-being through habits, nutrition and exercise.

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Regular exercise has been shown to increase energy levels, boosts your mood, make you feel good, and reduces the chances of conditions such as depression.

Exercise increases the strength of your muscles and bones and therefore reduces the chances of injuries.

Exercise also assists to maintain healthy body weight, which reduces the risk of heart disease, hypertension, and obesity.

The good news is that you don’t have to exercise for hours at a time to get these benefits.

For most healthy adults, the Department of Health and Human Services recommends you should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

For resistance training 2 to 3 full-body workouts per week are recommended.

Follow on this journey as I share tips and tools to help you improve your health and well-being through habits, nutrition and exercise.

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The food you eat contains nourishment in the form of Nutrients. Nutrients are compounds in foods essential to life and health. They provide us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.

1. Macronutrients: These include carbs, proteins, and fats.
Your body needs these nutrients in larger amounts in order to function properly.

2. Micronutrients: These include Vitamins, minerals.
Vitamins are necessary for energy production, immune function, blood clotting, and other functions. Minerals play a role in growth, bone health, fluid balance, and several other processes.

3. Water
Your body uses water in all the cells, organs, and tissues to regulate temperature and maintain various bodily functions.

Stay tuned for next week, we will talk about how to portion your meals to optimise your health.

Follow on this journey as I share tips and tools to help you improve your health and well-being through habits, nutrition and exercise.

Share this with a friend.