Australian personal trainer, Shona Vertue from Sydney resides in London. She states that dietary fiber is extremely important in daily diet. We need to have more of it for a robust gut. Shins has shared five diet rules to look lean and toned.
Shona Vertue and her five diet rules to s lean and toned body
Shona Vertue hails from Sydney in Australia. But she now is a resident of London the UK. She is owner of a great, slim and trim and fit body. She gives importance to dietary fiber for gut health and says that how you eat and not what you eat is important.
Shona Vertue (Source: Pinterest)Shona asserts that for long term results, we should stop focusing on the daily plate. We need to go beyond that and concentrate on the five important nutrition pillars.
Emotional state
Our emotional state during eating has a great impact on the effect of our eating on the body. One should eat when hungry and not to distract oneself from low feelings or emotions. We should be able to differentiate between the two. Moreover, she said:
‘When you want to eat, ask yourself if a snack will truly “fix” your situation, or if there’s a better choice that aligns with a long-term solution,’
Calmness before eating
Shona explains that we should have a calm nervous system before we eat. She states:
‘Excessive stress has negative implications for our digestive enzymes, so we want to make sure that we take a few deep breaths to calm the nervous system before eating,’
Be mindful of chewing. And chew each mouthful 5 to 10 times for satiety reasons, she adds. Do not switch on the TV at that time. Because in that case you will under-chew and overeat.
Mindful eating (Source: Nathan Mogren)Do not follow restrictive diet
Do not put foods into good and bad category. And do not ban anything. She believes:
‘Food should be enjoyed and not used as a tool for punishment or reward,’
Those who put goidness labels on foods tend to have excessive weight and also disordered eating.
Protein should be the focus
The main focus of meals should be the protein and one should build around it. She feels that this will help you to remain full and also help muscle buildup and repair. Shona elaborates:
‘Protein intake isn’t just about preserving muscle mass – even though this is hugely important for all of us; it’s also necessary for many bodily processes from making digestive enzymes to hormone production, immune and cognitive function,’
Protein cannot be stored while carbs and fats can be.
Protein foods (Source: Health shots)Click on the link ahead to read more on What is lean protein? Advantages, sources, and how to consume?
Dietary fiber
One should not forget dietary fiber. Have adequate amounts of it daily for good digestive system. Calling it an unsung hero, she says:
‘Fibre is a non-digestible carbohydrate that helps us maintain healthy bowels, regularity and supports the growth of beneficial bacteria in our gut,’