As a nutritionist, personal trainer and healthy chef I get asked frequently “what should I do to achieve a lean, toned and healthy beach body?” – It’s all about lifestyle and healthy life choices! Here are some tips and ideas you could use to stay in shape all the time, not only in summer:
1. Drink more water, watch your liquid calories
Drink a full glass of filtered water first thing in the morning.
Drink water in between meals, preferably 1-2 hours after eating.
Drink more green tea instead of coffee. Green tea has been proven to be powerful antioxidants, protect the skin against sun light damage and rejuvenate the skin from inside out. Plus it helps to eliminate excess fluid retention and increase fat loss.
Have a freshly squeezed juice with vegetable and fruit juice in the morning and
Drink green drinks like fresh green juices, smoothies, spirulina, chlorella and barley grass with stevia, instead of coffee for “pick me up” drinks. They are alkaline, full of chlorophyll, vitamins and minerals, perfect for cleansing and a better source of production of more energy.
Avoid alcoholic drinks if you are trying to lose fat fast or if you are fighting a disease. Remember alcohol is not a nutrient and it’s only empty calories. But if you are going to have a drink substitute high sugar alcoholic drinks for those with low sugar – for example Vodka, lime and soda or sparkling wine.
2. Eat less processed foods & more fresh wholesome foods
You should aim to slowly cut down on products that are highly processed.
Eat more low calorie vegetables, raw salads, beans, and wholesome foods instead of processed and dense calorie ones.
Eat salads for lunch and dinner with your protein of choice. Aim to keep your carbohydrate intake as a low GI option, for example, quinoa. Mix green leaves with a good variety of season vegetables and make yourself a home-made dressing.
Try to substitute or eliminate white bread if you use it daily. At least go for wholegrain, rye, sprouted bread and the ones with high fiber.
Have more foods with high omega-3 fats. Example: Chia seeds, linseed, hemp seeds, salmon, maca powder, etc; You can easily mix chia seeds or linseeds in your superfood smoothies too.
Eat more protein and less carbs for lunch, this helps to increase energy and control blood sugar levels in the afternoon. If you feel hungry 2-3 hours after lunch, then it’s time to have your portion of fruit.
1-2 tablespoons of raw cacao daily can give you good source of minerals, increase of energy and happy hormones – Serotonin.
3. Eat healthy snacks and keep sweets to once a week
Vegetable sticks with hummus or guacamole are a good option for an afternoon stack instead of crackers, bread or other refined carbohydrates.
A handful of nuts and seeds once or twice a day, preferably afternoon snack with your daily fruit snack 2- 3 serves.
Try to have sweet treats once a week only. That’s why they are called treats!
Reduce the consumption of soft drinks, sweets, lollipops and ice-cream after meals. These foods are empty calories and will not really help you to stay in shape.
4. Exercise and move your body
Exercise 3 times a week; this needs to be intense enough to make you break a good sweat.
Eat after exercise, preferably carbohydrates and protein. Try to stay away from fatty foods at these times, as they take to long to digest. After exercise you need simple and fast digestion foods. Example: a superfood smoothie.
5. Keep your mind happy and positive
Try healing techniques such as meditation and yoga if you have health challenges.
Be happy, move your body and think positively, that helps you stay emotionally, physically and spiritually healthy as well.
RONALDO’S SUPERFOOD GREEN SMOOTHIE
Makes 1 ½ -2 serves
- ½ cup of water
- ½ of ice
- ½ apple
- ¼ of a cucumber
- ½ lemon, juice
- ¼ of avocado
- 2-3 mint leaves
- 1 teaspoon of honey or maple syrup or few drops of natural sweetener like stevia
- 1 teaspoon of alkalizing green powder (barley grass, wheat grass, chlorella, etc)
By Ronaldo Fulieri
For more recipes, tips and to connect with Ronaldo check out his facebook page and website!
**Plus, Ronaldo is offering his cookbook “Ronaldo’s Kitchen – The Superpower of Nutrition” for free (normally $29.95) with any Cacao Bikini purchase over $100 for the whole month of February 2015, or until sold out!
(Your book will be posted to you automatically with your bikini purchase over $100)