Top Tips and Recipes for
Success
The secrets to a healthy diet, losing weight
and keeping it off are simple. There are a few very straight-forward
guidelines that will help you to become healthy, increase your
energy and achieve your optimal weight.
1. High
quality foods
You are what you eat! Make sure your body gets the highest
quality nutrients possible. Try to eat fresh, whole, organic foods
when you can.
2. Natural foods
Try to eat natural or naturally derived
foods as often as you can. Read food labels and ingredients lists to
understand how natural your food really is. Eating natural foods will help you reduce the amount of
toxins and sugars, which have a huge impact on health
and weight loss. If you can't read what's on the label,
don't eat it - and if it doesn't have a label you probably shouldn't
be eating it either.
3. Individual needs
Know which foods help your body and which foods hinder you. The
most effective way to do this is to use The Common SENSE Diet.
4. Proteins
Your body needs good proteins. Make sure that you get some
protein with every meal. For example, an egg or meal replacement
shake for breakfast, some tuna or ham with lunch and a juicy piece
of steak for dinner.
5. Good fats
Everyone needs good fats. You can find some great sources of fat in foods such as avocados, olives,
nuts, seeds and oily fish. Try to eat natural fats rather than processed
fats, try not to eat margarines and cooking oils as they
are processed fats.
6. Vitamins and
minerals
Your body needs a regular supply of vitamins
and minerals to be healthy and to help your body to detoxify. If you
don't get 5-7 portions of fresh fruit and vegetables try a high
quality supplement Click
here to view the products
we recommend. To get a range of the
various vitamins and minerals from foods, you need to eat a wide
variety of fresh, whole foods.
7. Water
Drink at least 2 liters of fresh, pure
water. The body needs water, not coffee, tea, colas or fizzy drinks.
The body needs water to help it to be healthy and to help it flush
out toxins.
8. Eat Breakfast!
Many people don't because they don't have
appetite early in the morning or because they don't leave time. A
good nutritious breakfast is essential for health and weight loss.
Recent research suggested that the likelihood of developing cancer
is 30% greater in those who don't eat breakfast on a regular basis.
9. Plan to Succeed
Good nutrition takes planning and awareness.
Be aware of the foods that your body needs when you are shopping. If
your cupboards contain the foods that you know are good for you, it
is a lot easier to stick to a healthy plan. It is also wise to make
food to take to work. There are some excellent meal replacements and
snacks that are perfect when you are short of time, on the road or
you need convenient snacks during the day.
10. Follow your heart, not the
media
There is so much contradictory advice in the
media that many people are confused regarding weight loss. Let your
intuition guide you - if you feel good, just go with it.
When you feel good it means that your body is working well.
Your heart and intuition are very powerful guides, so notice what
resonates with you and go with the feeling.
Recipes
for Success
Please feel free to try some of the recipes below. The following
3 recipes have been formulated for 3 different nutritional needs.
High Protein and High
Fat
Beef/Lamb Burgers
1lb minced beef or lamb
¼ cup finely chopped mushrooms
¼
cup finely chopped onion
2 eggs Dijon mustard, pepper, salt to
taste
1 tbsp fresh or dried herbs (e.g. coriander)
1 Mix ingredients in a mixing bowl.
2. Shape mixture into
patties of an even size and thickness.
3. Place under grill for
5min each side, or until browned / thoroughly cooked.
Balanced Nutritional
Need
Thai Coconut Red
Curry
(Note that ingredients can be
found at Chinese supermarkets if not at your local
supermarket).
1 tbsp Thai Red Curry Paste.
1 tbsp coconut oil or olive oil.
1 can coconut milk.
1 medium carrot.
1 cup green beans.
½ tsp sugar.
1tsp fish sauce.
2 finely sliced kaffir lime leaves.
Any of the following: diced beef/lamb, chicken thighs,
fish.
1. Fry paste in oil over
low heat.
2. Add ½ can coconut milk
and bring to boil
3. Add meat and vegetables
and simmer until meat is almost cooked.
4. Add remaining coconut
milk.
5. Add fish sauce and
sugar.
6. Add kaffir lime leaf if
available.
High Carbohydrate, Low Fat
Chicken Rice Soup
2
pints chicken stock
1 cup brown rice
1 cup finely diced
chicken breast
1½ finely chopped vegetables (peppers, carrot,
zucchini, green beans)
Sea salt
/ pepper
1.
Bring stock and brown rice to the boil. Reduce heat, cover and cook
for at least 45min or until rice is tender.
2. Add vegetables
and chicken.
3. Season to taste and cook until meat is tender.
Common SENSE Diet customers have access to a
wide range of recipes to suit their individual needs. To find out
more, click here!
