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Thinking of eating a sandwich? Well think twice as your modern variety with all those fancy exotic sauces, mayonnaises may be adding options salt and fat to your so called healthy alternative.

Remember when choosing a sandwich, try to stick to one main point of protein be it meat preferably un processed, freshly cooked is the best, or eggs or a cheese or a canned fish such as tuna or salmon. Be careful especially with Tuna of how it is stored, whether it be, preferably look for some which has reduced salt maybe in brine and stay away from the oil based ones. Finish the sandwich off with a nice multigrain bread, stay away from white, bleached bread and something that’s got maybe some nice seeds or nuts through it and definitely stay away from mayonnaise and sauces, maybe use avocado instead and avoid salt, pepper is fine. Get to know the natural flavours of what you’re eating.

KISS – Keep it simple stupid, try to too have overly processed food.

Try eating food which is not too far removed from its natural state ie: highly processed food doesn’t look like anything from what its original ingredients bared. By eating food closer to its natural state it reduces the complexity in making nutritional decisions when trying to decide what to eat based on fat, sugar content, sodium etc.. Eating basic fruit, vegetables, nuts and red/white meat and fish gets a lot less complicated.

Simple saying I heard, “GIGO” Garbage in Garbage out.

What you put into body is what you get out of it. So what you get out of it with eating poorly is lack of energy, weight gain & setting a poor foundation for future life.

Every day you may not see the immediate effects of your diet or how you treat your body but over a long term the effects accumulate. It’s like a car engine tis cold and immediately you red line the engine yet there is no immediate damage but over a long period of time you will have significantly reduced the mileage from the engine.

In time requiring a reconditioned engine or having to update the car a lot earlier. Your body is no different,if you’re looking after your body over a long period which has positive benefits.
Alternatively neglect your body over a long period and you will suffer the consequences.
So instead of GIGO, think about NoNo, no to that greasy fast food burger, or NoNo to hitting the snooze button rather than getting up yo exercise.

The findings of a recent survey confirm that in households where there is a male/female relationship, the female still cooks the majority of the time.
What does this mean, well if the wife/female doesn’t want to cook and the male partner can’t be bothered or is too scared in fear of being told off then the easiest option is ordering take out/take away food.

So give your partner some encouragement and limit the criticism to get some extra help in the kitchen.

Just like dining at a restaurant, adopt similar rules:
1.You cannot leave the table until everyone have finished
2.Excuse yourself when leaving the table
3.No home style habits, cleaning ears with anything on table, licking the plate clean, slurping soup, lifting the soup bowl to your mouth to get the last 50ml os soup, passing wind, burping, shouting, screaming, arguing, slotching with elbows on table, falling a sleep etc…
4.Serve up some nice bread, ciabatta, sour dough with some nice olive oil
5.Keep the portion sizes small, if your using the large restaurant style plates, the food should occupy no more than 25% of the surface area, you won’t starve.
6.No competitive style eating, chew your food slowly and savour the flavour
7.TV switched off, computer switched off
8.Engage in conversation, talk about all these silly rules, how your day was etc