Three Simple and Sustainable Nutrition Habits
A goal of ours here at ReDefined from the beginning was always to simplify our approach to health, fitness and wellbeing, by giving real advice based on science.
Nutrition can be a little confusing with the myriad of contradicting misinformation and the rise of fad diets. Here are my top 3 nutrition tips, with some of these based on the blue zones research on the world happiest and longest lived people!
1.“ Hara Hacbi Bu” the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.
2. Our body's are made up of approximately 60-80% water. However, as the body does not store water but instead excretes it via urine and sweat, body systems are dependent on a sufficient supply of water, and without it we quickly see the reduction in their efficient functioning. As a daily average, your body weight in kilograms multiplied by 0.033, amounts to your requirement in liters (e.g. 80kg x 0.033L = 2.64liters/day). On top of this, for every caffeinated beverage include an extra glass of water, and approximately 800mL for every hour of moderate-high intensity exercise.
3. Eat Real Food. The less processed the better, and aim to have more plant-based food, grown locally and sustainably. Understand what goes into your food. Is fruit from overseas hat has sprayed with things you don’t know about and has been in a cold store for weeks , as good for you as something that was picked locally and organically 3 days ago? Be curious and question how your food is sourced!
Following these 3 things are simple ways to ensure you are eating the right amount of the right things. Be balanced, its ok have a glass of wine or have some cake, so long as most of the time we are creating sustainably good habits.
Jimmy – ReDefined Founder