This blog will outline a number of simple and easy to implement segments of advice on how to improve one's general health, wellbeing, performance and body composition. I am not a licensed, nor a practising doctor, nutritionist or dietician, I cannot provide specifics on meal plans, nutrient consumption, supplements and advisable diets, I can merely recommend small pieces of advice, backed by the research provided. I always advise visiting a nutritionist or dietician for specific testing, the information one can find out about themselves, is invaluable. I hope this information can be of value and readily implemented by all.

• Hydration is key, our bodies are 60% water and the role it plays in one's health as the main component of blood is vital. Dehydration will severely impact a person’s performance, causing fatigue, headaches, muscle cramping and increases body temperature. It is recommended one should drink between 1.5-2L of water daily, this amount should increase on days of intense exercise and climates of high humidity and heat.

• Consume water in combination with a source of sodium and potassium for better absorption and retention.

• Protein and fat rich breakfasts. Protein and fat both suppress feelings of hunger and cravings far better than carbohydrates, leaving you feeling more energetic and satisfied for longer. Fat is important for hormone production and protein is the building blocks of muscle and cells. Many people wrongly opt for solely carbohydrate based breakfasts.

• Dealing with hunger and cravings is something many of us endure. Most of us may look to combat this issue by blindly increasing caloric intake, through additional snacks, eating until fulfilment. This may solve the issue, if a overall caloric intake is exceedingly low, however in a society where obesity is rampant, this is rarely the culprit. Before looking to add additional meals, snacks or increasing serving size, it may be more beneficial to take a closer look at one’s consumption of protein, fibre, fats and water. The aforementioned nutrients not only play an important role in health and performance, they all have appetite suppressing qualities.

• Food intolerance testing, conducted by a practising nutritionist or dietician is recommended. many people are blissfully unaware of the toll some regularly consumed foods are taking on their body composition and performance.

• No yo-yo dieting. Pick a diet and a goal body weight and stick to it. Constantly switching between diets and large influxes in body weight can be exceedingly detrimental to one's health and body composition. Consistency is key, steady dieting over a long period of time has been shown to be the single most effective way of improving and maintaining body composition.

• Nitrate containing foods such as beetroot, consumed prior to exercise can help improve endurance.

• The general rule of thumb for macronutrient consumption is 50-60% carbohydrate, 20-30% protein and 10-20% fat.

• Consume leafy green vegetables daily, for their rich iron, vitamin A and C intake.

• Weighing oneself daily, first thing in the morning, prior to any food or water intake, will allow themselves to accrue an accurate recording of weight. Altering total caloric/kilojoule intake by slight increments weekly to obtain a steady progression in either weight gain or weight loss.

• Consume primarily whole foods, whole foods are generally more nutrient dense for their caloric intake.

• It is recommended one consumes between .8 to 1.4 grams of protein per a kilogram of body weight, daily.

• Walking immediately post food consumption has been shown to aid digestion, assist weight loss and reduce the glycemic impact of a meal.

• Maintain a balanced ratio of omega 3 and omega 6 consumption.

• Supplements are to assist, not to substitute. A well-balanced diet is always the priority, supplements should be used to obtain nutrients that are not easily obtained through diet.

• Ingest turmeric in whatever method possible, the anti-inflammatory effects and inclusion of antioxidants, make turmeric a valuable asset to one’s diet. Consuming alongside black pepper can improve the bioavailability of curcumin, the main active ingredient in turmeric, by 2000%.

• Avoid alcohol consumption, its effect on health, diet and body composition are numerous. Alcohol, is high in calories, especially when consumed with high-calorie mixers, effects recovery, it disrupts sleep and alcohols effect on inhibition can lead to poor dietary choices. Try to limit alcohol consumption to only a handful of times per a year at most, do not drink to excess in a single session and lastly opt for clear spirits consumed as is or with a calorie-free mixer such as soda water.

• Practise mindful eating. Avoid eating in front of a television, phone, tablet or computer. The shift in concentration has been shown to cause one to mindlessly consume calories.

• Pre-plan meals and snacks, avoid excessive snacking, if hungry consume a meal, a measured snack or a glass of water, it’s easy for one to consume calories mindlessly if snacks aren’t monitored or measured.

Sources:

• Resource manual, book 1, Certificate 3 in fitness SIS303310, Southbank Institute of technology (2013)
• Sports Dietitians Australia (SDA). 2017. Sports Drinks - Sports Dietitians Australia (SDA). [ONLINE] Available at: https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/sports-drinks/. [Accessed 15 November 2017].
• Healthline. 2017. Beetroot 101: Nutrition Facts and Health Benefits. [ONLINE] Available at: https://www.healthline.com/nutrition/foods/beetroot#section6. [Accessed 12 November 2017].
• Healthline. 2018. 10 Proven Health Benefits of Turmeric and Curcumin. [ONLINE] Available at: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric. [Accessed 26 January 2018].
• Darwinian Medicine. 2018. The Protein-Leverage Hypothesis: Do We Keep Eating Until We Get Enough Protein?. [ONLINE] Available at: http://darwinian-medicine.com/the-protein-leverage-hypothesis-do-we-keep-eating-until-we-get-enough-protein/. [Accessed 31 January 2018].
• A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in "Breakfast skipping" adolescents. Leidy HJ1, Hoertel HA1, Douglas SM1, Higgins KA2, Shafer RS1. Obesity (Silver Spring). 2015 Sep;23(9):1761-4. doi: 10.1002/oby.21185. Epub 2015 Aug 4.
• Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals, Colberg SR1, Zarrabi L, Bennington L, Nakave A, Thomas Somma C, Swain DP, Sechrist SR. J Am Med Dir Assoc. 2009 Jul;10(6):394-7. doi: 10.1016/j.jamda.2009.03.015. Epub 2009 May 21.
• Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal, Yasuyo Hijikata and Seika Yamada. Int J Gen Med. 2011; 4: 447–450. Published online 2011 Jun 9. doi: 10.2147/IJGM.S18837
• Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial, Ashley E. Mason, 1 Elissa S. Epel,1,2 Jean Kristeller,3 Patricia J. Moran,1 Mary Dallman,2 Robert H. Lustig,4 Michael Acree,1 Peter Bacchetti,5 Barbara A. Laraia,6 Frederick M. Hecht,1 and Jennifer Daubenmier1. J Behav Med. 2016 Apr; 39(2): 201–213. Published online 2015 Nov 12. doi: 10.1007/s10865-015-9692-8
• BlackDoctor. 2018. Dark Vs. Light Liquor: Which One Is Better For You | BlackDoctor. [ONLINE] Available at: https://blackdoctor.org/505971/dark-vs-light-liquor-which-one-is-better-for-you/. [Accessed 31 January 2018].