Balancing your plate and staying hydrated

1. High Flying Energy for
Business Leaders
Foundational Habits for
a Healthy Lifestyle
Balancing your plate &
staying hydrated
(Habit 3 & Habit 4)

2. Habit 3: Plate
balance at every meal
• ¼ protein (palm sized portion)
• ¼ low GL carbohydrates (small fist sized portion)
– wholegrain pasta, rice, bread, root vegetables,
fruit
• ½ leafy greens, non root vegetables, salads
• Apply to main dishes, sandwiches, salads, soups –
look – observe – adjust/enhance

3. Copyright zest4life 2007
The balanced plate
peppers
0 GL
7 GL
3 GL
Don’t worry about
counting non-starchy
veg – have these fill half
your plate at lunch and
dinner
Just focus on getting the right type and
amount of starchy carbs – see guides for
how much makes 7GL
Choose lean protein. You can
have decent quantities of these
– about ¼ plate. Again, don’t
measure
Fats: reduce
saturated fats
and increase
essential fats.
Oily fish twice a
week and a
handful of seeds
every day
Fruit: 2 pieces of low GL fruit a
day with a couple of
tablespoons of nuts / seeds

4. Habit 4:
Staying Hydrated
• 2L of water per day ( 6-8 large glasses)
– Form a habit
– Hot water and lemon/mint/ginger
– Herbal teas
– Filtered water - chilled - ice – flavour with
lemon/lime slices, berries, cucumber
– Have a bottle with you at all times – sip
throughout the day

5. Habit 4:
Staying Hydrated
– Always ask for water when drinking coffee or alcohol
– Drink first glass before breakfast – kick start the day
– Be focused and add up how much you’ve consumed BY THE
GLASS until it becomes easy and natural
– OR if you’re in one place all day start with a JUG or number
of bottles and sip your way through it all day until you’re
finished

6. Habit 4:
Staying Hydrated
• GOOD HYDRATION – less hungry, clear mind, improved
concentration, clear skin, good digestion, less
constipation
• CHECK your urine – pale yellow colour indicates good
hydration – darker colour is dehydrated
• Minimise stimulants – disrupts blood sugar balance
– Aim for 1 caffeine drink per day or less
– Aim for 1 alcoholic drink a week or less

7. Find out more
If you’d like to know more about:
• HIGH FLYING ENERGY
• Habits for a healthier life
• Enjoying 10/10 energy all day and every day
Please book a complimentary
Health & Energy Evaluation Call (25 mins)
at www.thehealthheroinenutritionclinic.com
or call on 0191 285 5612