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10 STEPS TO BECOMING A WELL-OILED MACHINE

The secret to “efficient” energy usage for vitality and weight loss is a well-balanced diet. To ensure you and your family are eating balanced meals, Patrick suggests creating a checklist, like the one below, of ‘food necessities’ and getting creative in putting the elements together.

  1. Fish – an absolutely essential lean diet component containing B Vitamins, healthy fats and Co-Q10. The options are endless but salmon, sardines, tuna, anchovies, oysters and other carnivorous fish species are best.
  2. Lean meats – packed with energy essentials, any meat is a good option, as long as they are lean cuts.
  3. Legumes – a good source of protein and B Vitamins, especially for vegetarians, vegans and meat-free nights. The dry options are better than canned versions and come in a wider variety.
  4. Wholegrains – an important factor in ensuring that energy levels remain consistent throughout the day. Packed with B Vitamins and Chromium, wholegrain foods such as rice, rye, oats, wholewheat breads and pasta, quinoa and corn are the best kind of carbohydrates to eat.
  5. Green vegetables – rich in almost all of the micronutrients needed for energy production and use. Every meal should include at least one green vegetable.
  6. Vegetable variety – it’s always a good idea to have another vegetable (other than the green kind) or fungus on your plate. Mushrooms, asparagus, and other low-carb, colourful vegetables are great flavour additions.
  7. Fruit – a perfect snack to have when cravings arise. Berries and citrus fruits are a rich source of Vitamin C.
  8. Seeds and nuts – often overlooked and packed with Magnesium, Calcium and other micronutrients. Don’t be shy in experimenting with chia, pumpkin and sesame seeds, as well as trying different nuts in your meals.
  9. Eggs – this humble protein is a great source of Zinc and B Vitamins.
  10. Eating the right food is essential, but supplementation is the best way to guarantee that you will achieve these optimal levels every day. Find out more about Patrick’s supplements here!

“Ensuring an optimal intake of all the nutrients that play a role in turning food into energy is a key part of the energy equation. Improving your body’s biochemistry will give you more physical and mental energy, and burn more fat,” says Patrick.