It's not just about apples anymore..

Unfortunately these days, its takes more than an apple a day to keep the doctor away. With crazy working hours, mad schedules, un-realistic deadlines and sky high stress levels which lead to bad habits, sleep deprivation, excess alcohol consumption and bad food choices, its harder than ever for most of us to stay fit and healthy not to mention look and feel amazing all the time.

So we have pulled together a (starting point) list of simple rules to help improve your health and happiness. Nothing complicated or revolutionary. In fact, most of the below you may be already aware of....but everyone's needs reminding, right?

10 Rules To Healthy Living

1. Limit the consumption of sugar

Benefits: Weight loss, increased mood and energy, prevention of disease

Found in foods such as sweets, cakes, deserts and pastries. Probably the single worst ingredient in the modern diet. Not only does sugar have zero nutrients (empty calories) but it can have harmful effects on metabolism and contribute to all sorts of diseases.

2. Minimise the consumption of refined carbohydrates

Benefits: Weight loss, increased mood and energy, prevention of disease

Found in white bread, cakes, biscuits etc. Refined or simple carbs have had most of the nutrients and fiber removed. Eating refined carbs is linked to drastically increased risk of many diseases, including obesity, heart disease and type 2 diabetes. Over consumption will also leave you feeling sluggish, bloated and moody.

3. Eat more beans, lentils and whole grains

Benefits: Good digestion, slow releasing energy, weight management

Found in brown rice, oats, whole wheat, corn, quinoa. Fuller of fibre which leaves you feeling fuller for longer whilst improving overall health. 

4.Eat more dark green, leafy and root vegetables

Benefits: Weight management, skin, prevention of disease

Found in brocolli, spinach, green beans, peas, peppers, carrots, sweet potatoes etc. Ideal for weight management as low in calories and high in fibre. They are also useful for reducing the risk of cancer and heart disease. 

5.Eat three pieces of fresh fruit per day

Benefits: Energy, vitality, prevention of illness and disease

Rich in vitamin and minerals that help you feel healthy and energised. Perfect for energy slumps

6. Drink at LEAST 6 glasses of water per day

Benefits: Everything!

For circulating nutrients around the body, flushing out toxins, increasing metabolism, maintaining good digestion, clearing up skin, helping you feel fuller for longer...the list is endless - just DRINK IT!

7. Avoid fried, burnt or brown food, hydrogenated fat and excess animal fat

Benefits: prevention of illness and disease

Eating too much burnt food could increase the risk of cancer.

8. Minimise consumption of processed meats

Benefits: prevention of illness and disease

Inluding  foods with chemical additives, artificial colours and flavours

9. Avoid caffeine after 4pm

Benefits: improved sleep, reduced anxiety

Found in coffee, tea and sports drinks. May contribute towards stress levels and insomnia.

10. Avoid cigarettes and limit alcohol

Benefits: Energy, mood, productivity, prevention of illness and disease

We don't need to explain why these are bad for you but we would recommend restricting your alcohol intake to one unit per day.

So there you have it. Print this out, stick it on your fridge or on your desk at work and start by making just one small change a day. Trust us, your body will return the love.

Healthy regards,

Clemmie & Mikey