The Anti-Ageing Food & Fitness Plan
Published in January 2016
Tune up, tone up and rev up with an inspired but easy-to-follow twelve-week healthy eating plan that unlocks the remarkable power of superfoods, and high-intensity exercises, for all fitness levels. Bewildered by Açai berries and confused by kefir? The growing trend for embracing the nutritional force of so-called superfoods has left many of us unsure where to start -and what to eat. Whether you’re looking to lose weight or embrace a healthier lifestyle, smart nutrition and increased levels of activity are essential to reach long-term goals and experience the greatest health benefits.
Blending the very latest scientific and nutritional research with delicious eating and work out plans and sumptuous photography, The Anti Ageing Food and Fitness Plan by Ideal World TV’s resident Health and Fitness expert, Rick Hay, targets ageing and fitness at a cellular level to promote a sustainable diet and general wellbeing that will help anyone to change their lives for the better. Rick’s twelve-week plan recommends mouth-watering, easy-to-prepare and nutrient-dense meals and snacks that deliver the required vitamins, minerals, antioxidants and phytonutrients to optimise digestive function, and pairs these recipes perfectly with a work out routine consisting of High Intensity Interval Training (HIIT) to burn calories and gentler stretching practices to help relax muscles.
The first four weeks have been designed to recalibrate the body using a diet primarily consisting of plant-based proteins. This Tune Up phase is followed by Rev Up, which takes readers up to week eight, introducing thermogenic spices to boost metabolism. The final four Tone Up weeks primarily focus on weight management and increasing strength by ramping up exercise. Also included are Hay’s tips and tricks for the best superfood and nutrient combinations to help maintain results once the programme has been completed.
The Anti Ageing Food and Fitness Plan is not purely about nutrient density, losing weight and getting ripped; it’s a sustainable philosophy which allows readers to revitalise their minds and bodies, with a food and fitness plan designed to maximise health and wellbeing. This accessible and effective programme helps to demystify the superfood arena, enabling us all to eat and live well by making every delicious and nutritious mouthful count.
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by RICK HAY
How to stay healthy at Christmas
The festive season can be a minefield when it comes to trying to stay healthy however there are a few things that you can do to ensure that you minimise the damage and promote optimal health whilst celebrating.
You need to think about giving your body lots of nutrient density in order to counter balance the damage that can be done when you over indulge.
Think variety and think colour and you are half way there!
It is a good idea to give your body a pre Christmas tune up.
Consider taking a multivitamin if you don’t already as this will help provide much needed B vitamins for energy.
A multivitamin will also help to calm a frazzled nervous system – you might like to take some magnesium too to help relieve tight muscles and promote a healthy sleep.
The week before the party season you should also go mostly plant based – this will give your body a bit of a digestive break and will help keep nutrient density up. Try to have a vegetarian or vegan day – diets that are mostly plant based are the healthiest on the planet and help the body with it’s natural cleansing and alkalising.
Plant based meals help to steady blood sugar levels and stable blood sugar mean less cravings, better mood and more energy.
You might like to replace one meal with a healthy smoothie – a fruit and vegetable combo is always the best as this helps to keep those important blood sugar levels steady.
Try a handful of English spinach blended with a banana and a couple of dates in 200 mls of Rice or Almond Milk.
Don’t skip breakfast – try to have porridge with berries to help provide energy and boost metabolism. This simple option is rich in B vitamins, fibre and antioxidants.
If you skip breakfast you are more likely to gain weight, feel sluggish, slow down metabolism and increase the release of stress hormones as your body tries to get energy.
You might like also to start the day with a superfood shot – a teaspoon of wheat grass, barley grass or spirulina in a little pineapple juice will increase immune boosting anti oxidant intake. I love supergreens as they are high in chlorophyll which also helps with natural detox.
Brightly coloured foods not only boost immune function they are often high in fibre which is important for cleansing and regularity.
It is always important to stay hydrated and even more so whilst celebrating more – I really like herbal teas to help with this.
You could try licorice to support your adrenal glands and to help with natural energy production.
Spearmint, Peppermint or Fennel will help with digestion and also help to calm bloating.
Dandelion is great to reduce fluid retention and to help improve liver function.
There are also the calming teas like chamomile and lemon balm that will help you to relax at night.
You can also hydrate by having a daily fruit and vegetable juice – my favourite is beetroot, carrot and ginger as this really helps with circulation and energy production.
Avoid heavily caffeinated, sugary energy drinks as these will just give you a short sharp burst of energy that will be followed by an inevitable bigger slump.
I am not a fan of drinks that are zero sugar either as these are often packed full of unhealthy artificial sweeteners.
Most of all try to relax and enjoy this special time of the year – be grateful and thankful for the small things in your life.
If the year has been tough focus on what can go right in 2017.
Less stress is one of the healthiest gifts that you can give your body.
About Rick Hay
Rick Hay is a renowned fitness and food expert with over twenty years experience as a nutritionist. Since relocating to the UK from his native Australia in 2010, Rick has successfully made a name for himself on television where he is currently the resident Health and Fitness Expert for Ideal World TV. He has previously written for Natural Health and Your Fitness magazines and is the author of Nutritional Blast (published February 2016 by Ideal World TV).
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