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Key food groups. Vegetables Each week you should eat at least:
People who eat lots of fruit and vegetables, have lower risks of heart disease, diabetes, stroke and certain types of cancers. They are also high quality carbohydrates, providing vitamins and minerals needed for repair, recovery and energy during the day. Always try to go with fresh produce, as tinned vegetables and fruit can often contain high levels of sugars and salt. Top 10 fruits and vegetables.
1. Oranges 2. Strawberries 3. Red Onions 4. Blueberries 5. Kale 6. Spinach 7. Broccoli 8. Cantaloupe melon 9. Sweet potatoes 10. Kiwi fruit
Dairy Products These provide us with vitamin D and calcium. It is good to go for the low fat milk products when trying to loose or maintain weight.
Top dairy foods.
1. Plain & natural low fat yoghurt (bio yoghurts are very good) 2. Skimmed or semi skimmed milk. 3. Tofu 4. Low fat cottage cheese – really good with fresh fruit added. 5. Soya milk 6. Low fat hard cheese – in moderation Fats
Go for mostly monosaturated and polyunsaturated fats such as nuts, fish and vegetable oils. Olive oil is excellent too. This will help reduce the risk of heart disease. Keep away from processed foods which are consistently high in poor fats, salt and sugar. Choose leans cuts of meat. Cook by grilling, or oven roasting instead of frying.
Top 10 foods for good fats.
1. Salmon 2. Almonds 3. Flax seed oil – capsules are convenient to take. 4. Olive oil 5. Avocado 6. Walnuts 7. Pumpkin seeds 8. Peanut butter – organic or wholefood types are the best 9. Sardines 10. Mackerel
Sugar products Choose foods and drinks with little or no added sugar. Sugar provides lots of calories which if not used as energy will be stored as fat. It provides us with no nutrients, and long term abuse of sugar can lead to diabetes in the long term. If you have a sweet tooth however remember to treat yourself once or twice a week – this will do you no harm at all. Take advantage of sugar free foods and drinks.
Top 10 for sweet teeth
1. Low fat fruit yoghurts 2. Low fat frozen Yoghurt 3. Malt loaf 4. Cereal bars in moderation 5. Dark chocolate – 70% cocoa solids 6. Ginger Snaps 7. Jaffa cakes 8. Low fat rice pudding 9. Apples 10. Peaches/nectarines
UK Dietary Guidelines Bread, potatoes and other cereals - 6-11 servings per day 1 serving = 1 small slice of wholemeal bread/ 3 tablespoons cereal/ 1 medium potato/2 tablespoons brown rice or wholemeal pasta.
Fruit and vegetables - At least 5 servings per day. 1 serving = 1 medium piece of fruit or 2 tablespoons of vegetables.
Milk and dairy - 2-4 servings per day. 1 serving = 200ml milk, 25g cheese, 1 small pot of yoghurt. Meat, fish and alternatives - 2-3 servings per day 1 serving = 3 slices of meat, chicken or oily fish. 2 eggs, 5 tablespoons of beans or lentils, 2 tablespoons of nuts. Fats and sugars - 0-2 servings per day. 1 serving = 10g butter, 1 teaspoon of oil, 3 teaspoons of sugar. Multi Vitamins & Minerals
Hardcore Series for Optimum Per4mance Levels
High Strength Multi Vitamins & Minerals designed for hard training:
Ideal for both Men & Women!
In the modern world people have increasingly busy lifestyles. People often feel like they can't keep up. They try to do too much and wind up in a stressful condition. Another benefit of taking multivitamins is that it combats stress. There are numerous stress formulations that can keep you mental healthy as well as energize you. In addition to these short-term benefits, taking a multivitamin every day can also reduce your risk of cardiovascular disease and cancer.
Severe deficiencies of vitamins or minerals are relatively rare in healthy, young people. Slight deficiencies of certain ingredients, however, are fairly common. Vitamin B-12 is a common nutritional deficiency in people over 60 years of age. Calcium, chromium, folic acid (folate), magnesium, vitamin B6, vitamin C, vitamin D, vitamin E, and zinc are frequently deficient among people of all ages - Just a little deficiency can create big problems in your health over the long run. Insufficient intake of vitamin D and calcium raise your risk of developing osteoporosis. Not getting enough folic acid and vitamin B6 increases your risk of heart disease.
So why take the risk?
These FULL STRENGTH TABLETS also contain ZINC ZMA, Copper, Chromium, Magnesium and a host of other tried and tested minerals to ensure optimum body functionality.
There are many reasons to take multi vitamin and mineral tablets. If you are going to take one then take one directly matched to your bodies needs – BIG RED SHARK PER4MANCE MULTI VITAMINS & MINERALS is such a product. If you need an EXTRA BENEFIT – these are full potency high grade tablets made in the UK.
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Directions: For general use 1 tablet per day. Hard Training – 1 tablet in the morning and one in the evening
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Site Map We also deliver to BFPO Addresses Diet Pills - Thermogenic Fat Burners, Slimming Pills , Appetite Suppressants etc are designed to assist the weight loss process they will not do all of the work for you. Fast Weight Loss - For the process to be successful you will need to be on a sensible diet program, do some exercise , especially cardio training AND most importantly have some will power - one key thing that most people do not realise though is that what is the correct and sensible diet and exercise program for one person may actually be counter productive to another! If you have tried various diets and slimming clubs and have never achieved the slimmer body that you desire then you need a program designed specifically for you. Check out some of the programs from Europe's leading online diet and fitness coach and get a personalised eating program and/or exercise routine now and watch those pounds disappear quickly. Many people have achieved some quite amazing results in a very short space of time simply by changing the way they eat and what they eat in a way designed for their body and not to fit in with the strict rules of a "one size fits all" slimmers club. Be the Best you can be in the shortest space of time.
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The human body needs
vitamins to function properly, especially one that is either training hard or
has a busy and active lifestyle. Each of the essential vitamins (A, C, D, E, K,
B12 etc) provides the regulation of a crucial function within the human body.
Most people who are not engaging in hard training or a busy/hectic lifestyle can
get of the vitamins their body needs from food. With the extra stress put on
your busy from your training or lifestyle this is not always the case. When
there is a deficiency, you can at worst become seriously ill or the lack may
just be hampering your ability to recover, 
