Nutritional tips for better metabolic health

Do's

Don'ts

• Everyday eat 5 meals consisting of 3 main courses and two healthy snacks
• Every meal should be a combination of macronutrients (protein, carbohydrates fibres and fats)
• Use only seasonal fresh ingredients and whole grain products
• Add antioxidants to your food (Oregano, chia seeds, berries, turmeric, etc)
• Nourish your earth element by keeping regular times for your meals and sleep
• Add a variety of colours to your main courses 
• Try to eat greens at least twice per day 
• Try to hydrate your body daily - Include warm, herbal teas
• Prepare your own meal, thinking and sending positive energy
• Meditate at least for 1 minute before you start your meal
• Eat mindfully, with gratitude awakening your senses to fully enjoy your food
• Exercise approximately 200 minutes per week in low intensity (aerobic, walking, swimming or cycling)
• Once or twice per week engage in functional training
• If you are under 50 years old, add one weight lifting session

• Do not sleep late and eat late in the night so that your stomach stays empty for 10-12 hours
• Avoid refined salt and sugar
• Avoid eating while you are stressed
• Do not be distracted by your tv or your phone while eating
• Do not skip breakfast
• Avoid cooking food at low temperatures
• Avoid eating processed foods