THE RIVER MAGAZINE | Summer 2017 17 | H E A L T H | DIET Breakfast choices Breakfast, they say, is the most important meal of the day and with good reason. It not only increases Leptin sensitivity - which decreases hunger pangs, but it also determines which hormones and neurotransmitters are released throughout the day and how you react to subsequent meals. High protein breakfasts have been shown to improve mental clarity, energy and body composition. So that Full English may not be so bad as long as the quality of food is high. Let’s just be clear, most processed meat is full of some bad stuff but if you shop for fresh, well-produced products with no nasties added, then it is actually a fairly good breakfast. My personal favourite is a breakfast with a good amount of seafood and seasonal vegetables, as you get lots of protein and complex fats like DHA which is incredibly important for the body and reduces glucose spikes through day, as well as increasing insulin sensitivity. Try a bowl of mussels cooked in a pan with a little seasoning at a low heat or even some smoked salmon with poached eggs. If you struggle to eat first thing in the morning this can create an issue with stomach acid so taking a supplement called Bethanie HCL can often help. If you’re not sure it’s right for you then just ask a professional. EXERCISE Summer program Take a look at my online videos at www.eqtransformations. co.uk/summer-program/ to see the 20 minute workout program I’ve put together so you can get outdoors and enjoy the benefits of nature as well as getting fit. It’s a fantastic way to get more sun as this program just needs you and can be done at home, in the garden or in the park. Each exercise has a repetition range so you can start at the lower end and build each session until you reach the upper limit. Small, steady progression will get much better results then blasting yourself straight away but if you feel starting at 5 reps is too easy then start at the 10 and work your way to 15 or 20. Remember, technique is more important than numbers or speed; I don’t care how many you do as long as you feel the correct muscles working. Take your time, slow things down and get the movement’s right. Bulgarian lunges 5-10 reps each leg Kick through, 5-10 reps each side 1 minute rest Repeat 2 or 3 times