J'AIME SEPTEMBER 2021
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the categories from the Food<br />
Pyramid in their recommended<br />
percentages (fruits and<br />
vegetables, grains and potatoes,<br />
protein sources and beans, fats<br />
and oils).<br />
Simplicity really is key here,<br />
but you can always swap basic<br />
meals for more elaborate meals<br />
if you have time on the day.<br />
Make a shopping list! And stick<br />
to it! This should be done after<br />
you have meal-planned so you<br />
know exactly what ingredients<br />
you need. Armed with your list,<br />
you are less likely to chuck extra<br />
treats into your trolley as you<br />
don’t need them. Don’t buy anything that is not on<br />
your list (you can of course plan your 20 percent of<br />
treats for the week so you’re not depriving yourself).<br />
Supermarkets are full of products ready to ruin our<br />
nutrition and they know how to stock them to claim<br />
our attention and raise our temptation. If you are<br />
not very good at controlling your temptations at<br />
the supermarket, a good alternative is to order your<br />
shopping online.<br />
Food prep! This is one of my personal favourites.<br />
After meal planning and doing the weekly shop on a<br />
Saturday, the few hours I spend prepping my meals<br />
on a Sunday undoubtedly help make my week run<br />
much smoother in being able to work hard, spend<br />
quality time with the family and also eat nutritiously<br />
without getting stressed or without cooking feeling<br />
like a chore. The beauty of food prep is that you<br />
can do as little or as much as you like depending on<br />
DON’T UNDERESTIMATE THE IMPORTANCE OF<br />
POSTURE, SAYS RAUL<br />
how much time and effort you wish to put in; some<br />
people prefer to have everything cooked and ready<br />
whereas others prefer to have the veggies chopped<br />
and ingredients prepped ready to cook fresh.<br />
Drink, drink and drink some more! Water that is!<br />
The NHS recommends drinking six to eight glasses<br />
of water a day (approximately two litres) to keep the<br />
body well hydrated.<br />
2. REST AND RECOVERY<br />
It often feels like as the years pass by, life seems to get<br />
busier and busier. Especially for those of us who are<br />
always on the go, finding time for rest and recovery is<br />
essential in maintaining the body in optimum health.<br />
Though they are basic, a few things to remember to<br />
try and nail are:<br />
Sleep! Understandably not always possible due to<br />
work, kids and a plethora of other reasons, but our<br />
bodies really do need sound uninterrupted sleep<br />
every night in order to function<br />
right and feel fresh and focused.<br />
Work-out recovery. Taking<br />
enough recovery time between<br />
workouts is essential to maximise<br />
all the benefits of training.<br />
Massage. Sport and relaxation<br />
massages are great alludes to<br />
regenerate our bodies. These can<br />
also help us sleep better so are<br />
especially great for those who are<br />
in pursuit of a great night’s sleep!<br />
EXERCISE IS ESSENTIAL FOR YOUR HEALTH AND<br />
FITNESS GOALS<br />
3. EXERCISE<br />
If you are new to exercise, or<br />
haven’t exercised in a while, check<br />
in with your doctor first to ensure<br />
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