Karl Henry: If you want to eat well, surround yourself with healthy foods
Last week I explained how making a colour change is one of the simplest ways to improve what you eat in your day.
I challenged you to try it for seven days and see what a difference it can make, and it was great to get such impressive feedback from our readers who tried it!
This week I want to give you some guidelines for the other crucial aspect of what goes into your daily diet: the weekly food shop. Ideally you should be doing one large food shop each week and stocking your kitchen full of these foods.
If you have good foods on hand, you are far more likely to eat them, so anywhere you spend time should be stocked with healthy foods, whether that's snacks at the office or your meals at home.
Here are some simple tips to help you fill your shopping trolley as healthily as possible.
Five principles of a healthy food shop:
1. Choose foods that have a short shelf life
2. Choose foods that you have to prepare yourself
3. Choose foods with the least amount of ingredients on the label
4. Aim to add as much colourful fruit and vegetables as you can
5. When buying beverages: If you want fruit juice, then juice it yourself. If you want fluids, buy bottled water.
Week 5 to-do list:
* Reflect on your motivation goals from Week One and make it visual
* Train with a friend, ideally someone who is also embarking on a fitness journey and at a similar level to you
* Get your weekly food shop done l Keep pushing yourself and work a little harder in your resistance sessions l
* Try eat lunch without your phone at least one day this week. When was the last time you went an entire meal without checking your phone? If you're distracted by a screen, you're less aware of your food or your fullness.
Week 5 exercise: the jump squat
Okay, so this exercise is a little tougher than most, but five weeks in, I thought I would give you a challenge. It's simple enough to do:
1. Start with your feet shoulder-width apart
2. Now bend down, keep your back straight and tap your ankles and then jump as high as you can.
3. Aim for three sets of 20 reps.
Fitness tip of the week:
Recovery is a key component of fitness and helping your body to get results faster too. After each session, aim to get some nutrients into you in the first 20 minutes.
Protein-based foods are ideal for this such as eggs, fish and meat or if you're on the go, flavoured milk like strawberry or chocolate is a good option too, just aim for one with the least amount of added sugar - the same goes for if you choose a protein shake, avoid heavily sweetened versions.