The document discusses two foundational habits for maintaining a healthy lifestyle and high energy levels: eating regularly by planning meals and snacks every 3-5 hours, and powering energy with protein by consuming protein at each meal and snack. It recommends eating 3 meals and 2 snacks per day, not grazing, and provides protein sources like meat, eggs, and nuts. The document also touches on food groups and macronutrients, noting that proteins, fats, and carbohydrates have different effects on blood sugar levels and glycemic load. Readers are invited to book a free call to learn more.

1. High Flying Energy for
Business Leaders
Foundational Habits for
a Healthy Lifestyle
Eating regularly
& powering energy with protein
(Habit 1 & Habit 2)

2. Habit 1:
Eating regularly
• Plan to eat every 3-5 hours through day
• PERSONALISED requirements – adjust to
your routine
• 3 meals and 2 snacks
(if required)

3. Habit 1:
Eating regularly
• Provide energy source for immediate use
• Do not GRAZE – eat – stop – rest digestion –
allow insulin to “switch off”
• If body requires additional energy it will tap
into its stores

4. Habit 2:
Powering Energy with Protein
• Eat protein with every meal or snack
• Meal portion – ¼ plate or palm sized portion
• Snack portion –
– small e.g. 6 almonds

5. Habit 2:
Powering Energy with Protein
• Protein satiates you –will feel fuller for longer
• Slows the absorption of glucose into blood stream
• Protein sources: meat, poultry, fish,
eggs, beans, pulses, nuts, seeds,
vegetarian proteins e.g. soya, tofu,
protein powders.
• Dairy foods (some protein, also contain fats and
some sugars)

6. Food groups
(Macronutrients and GL)
• Proteins – found in fish, lean meat, eggs, nuts, seeds,
beans and pulses: Do not contribute to glycaemic load
• Fats Do not contribute to glycaemic load
• Mono and polyunsaturated fats: nuts, seeds, oily fish,
avocado, olives
• Saturated – fatty meat and full fat dairy products
• Carbs – bread, rice, pasta, potatoes, vegetables, fruit,
cake, sweets, chocolate, alcohol, fizzy drinks: These are
the foods with GL scores

7. Find out more
If you’d like to know more about:
• HIGH FLYING ENERGY
• Habits for a healthier life
• Enjoying 10/10 energy all day and every day
Please book a complimentary
Health & Energy Evaluation Call (25 mins)
at www.thehealthheroinenutritionclinic.com
or call on 0191 285 5612