Healthy Eating Plan

Snoring / Acid Reflux / Post Nasal Drip Prevention:
  • Last 2 hours before sleeping : water only – usually AFTER 8 PM
  • Use Gaviscon Advance – 10ml after any late night nibble
  • Drink > 1.5 litres of water a day
  • Limit tea (incl. green tea) / coffee intake before 3pm only.
    (sleep disturbance, diuretic effect, weakens stomach valve)

Diet Recommendations:
  • Eating 3 meals a day is important
  • Whole wheat Pronutro / original Jungle Oats / Weetbix / Eggs for breakfast
  • Chicken / Tuna Salad, Low GI bread 2 slice sandwich for Lunch
  • With eggs for breakfast can skip lunch for intermittent fasting.
  • Dinner – 3 quarter of plate SALAD/VEGETABLES + fish/chicken/meat
  • Add eggs to meal to increase satiety.
    Suggestion: blend 2 eggs, 1 tablespoon pea flour, 25ml water, 25ml milk
    Fry in olive oil like a thick pancake as alternative to bread/rice/roti
  • Dessert (optional)  – fruit salad + plain, full cream yoghurt
  • AVOID GAS / FIZZY drinks = 8 spoons of sugar per can!!!
  • Thick juices not much better (mango/orange) – rather 100% apple / cranberry juice
  • Avoid sweets, biscuits, chocolates and especially pies, rotis, rice (incl. brown & basmati), pap, pasta and potatoes (incl. chips)
Exercise:
  • SWEAT producing exertion 30 min, 3 x per week, increasing to 5 x per week later

 

Click HERE for printable version