REPAIRING SOFT TISSUE

Soft tissue injuries, such as muscle and skin damage, could be helped by increasing your protein intake slightly to support new cell growth and repair. You could have two eggs for breakfast, rather than one, or one and a half chicken breasts at dinner, rather than one.

BOOSTING MICRO-NUTRIENTS

Key micronutrients, such as zinc, iron and magnesium, are important for the healing and formation of new cells after injury. These micronutrient and protein demands can be met by including red meat, milk, shellfish, eggs, nuts and seeds in your daily diet.

SUPPORTING BONES

Increasing your vitamin D and calcium intake can help recovery from bone damage, such as fractures, and boost bone strength. Get exposure to sunlight every day for production of vitamin D. As for calcium, having dairy products like milk, yoghurt and cheese, will help keep calcium intake up.

EATING OUT/MAKING GOOD CHOICES

Almost everyone loves to socialise! With eating out, it can feel like a huge challenge to stay on track with your healthier lifestyle. Accompanied by a smidge of discipline, better choices are there.

SUPERTRAINER TIPS INCLUDE

Grilled meats over fried

Dressings on the side

leafy greens over the bread baskets

Sweet potatoes over fries or buttered potatoes

Give dessert the push

Just the odd tipple! Try to limit alcohol consumption, it puts the handbrake on burning fat

Our philosophy is “find your harmony”

Be healthier not a hermit!!

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Authors

LEON PAUL HODGE, TOM McDAID, Will GORRINGE