Now that you have week 1 and 2 under control it’s time to spice things up a bit.

1. Research a superfood

Superfoods are easier and easier to get our hands on nowadays, thank advantage of that and research about them to find the one that suits you the best. Should you start taking Spirulina? Açaí? Maca? Chia seeds? Who knows! Read about them and find out if you should be integrating any superfood into your diet.

2. Improve your dental hygiene.

Research shows that most people have a poor dental hygiene. By not using a proper toothbrush, by not replacing your toothbrush, by not brushing your teeth correctly (you could be damaging your gums and teeth) , not brushing them the right time (for too little or too long), don’t floss don’t see a dentist regularly… And the list goes on and on. Dental hygiene has a direct impact on our overall health and injuries. Do a little research about the whole process and find out what are you doing wrong or what could you do better and rock that healthy smile.

3. Base your meals on starchy carbs.

Carbs are not the enemy, I’ll say it again CARBS ARE NOT THE ENEMY.

Starchy carbs should make up over one-third of the food you eat. (potatoes, rice, pasta, cereals…)

Choose wholegrain varieties since they contain more fiber and can help you feel fuller for longer. They help your brain to work better since it runs on glucose and you get glucose from carbs, if you don’t have enough of them your ability to learn and remember things will decrease because neurotransmitters in your brain will not have enough glucose to synthesize properly. Plus they can also help you reduce bloating, make you happier, contain vitamin B, help prevent heart disease and give you every to smash those intense gym sessions. Let’s be honest, are you hitting the gym and feel you have no energy or you are just “weaker” that you thought? That may be because you are not having enough carbs! you need the energy to smash those intense sessions, build muscle, get stronger and burn more! The stronger you are the more you burn!

4. Reduce saturated fat and sugar.

Ok, listen, although carbs are good for you, you know what isn’t? What you eat /cook them with. Oil on chips, butter on bread, creamy sauces on pasta… there are all the empty calories and unhealthy sugars we don’t want. You don’t have a freshly squeezed orange juice because it’s too high in sugar? Then don’t but fried tomato sauce on your pasta!

Fats are really important in our diet, but the good ones. It’s crucial to pay attention to the type of fat we’re eating: Unsaturated fats (avocado, seeds, nuts… Which are amazing for you) or Saturated fats found in foods like Hard cheese, cakes, biscuits, sausages, cream, butter, lard…

5. Don’t skip breakfast

Some people think that skipping breakfast will help them lose weight, but in fact, research shows that people who eat breakfast regularly are less likely to be overweight.

Breakfast is the most important meal of the day since you’ve been literally 8 hours without eating or drinking. Drink a glass of water and then have a nutritious healthy breakfast and it will help you increase concentration throughout the morning.

6. Socialise

Spend time doing something with someone! Having a partner or a group who you can do things with is vital for your mental health, find a workout partner or join a book club or a basketball team at work. Socializing plays a vital role in improving overall growth and development of an individual, enhances mental functioning and mind is kept occupied with real thoughts. It’s also a great way to reduce stress and anxiety levels. A great tool for development of self-confidence and self-esteem. it’s also an amazing way of giving and getting emotional, physical and spiritual support.

Are you loving the process so far? Is something from week 1 or 2 you can’t make a habit out of it? What are you the most excited from week 3? Let us know in the comments down below!

Remember this is a process to a long-term healthy lifestyle. Join the challenge, follow us on Instagram and let us know you started this! Let’s create a community and support each other!

See you soon!

15 thoughts on “DAILY HEALTH CHECKLIST – WEEK 3”

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