SPORT NUTRITION & MENTAL ZONE
Go from beginner to athlete to the ultra-athlete
DIET & LIFESTYLE ZONE
Nutrition, diet and lifestyle
- lose weight and get energy.
Olympic distance, Ironman and double ultra Ironman
Ötillö, Breca, Rockman series and Ultra Swimrun
Marathon, Ultra trail and Ultra mountain trail running
Pool and Open Water swimming – all distances
PERSONAL DIET AND LIFESTYLE COACHING
Have you never succeeded in achieving a healthier lifestyle or achieving your top goals? Do you want to achieve weight loss without food stress and diets, gaining muscle mass, lower fat percentage or a healthier lifestyle?
We can help you by giving you the opportunity to become your own health expert in your own life.
We look at your entire health history and how you live today with family, work and training.
We help you from unhealthy to healthy as well as from healthy to top performance both physically, mentally in sports and your working environment.
Personal diet coaching live or online no matter where you live. We will give you the best and latest inspirational coaching, all of which is scientifically proven.
YOU GET - LIVE AND ONLINE
THE 10 DIET ADVICES
Eat vegetables, fruits and berries every day. At least 600 grams, but rather 1000 grams, preferably more vegetables than berries and fruits, and preferably organic.
Eat good quality protein for every meal and at least a small handful for each meal. Alternatively, good quality protein powder. No you do not get biceps like Arnold Schwarzenegger.
Control your intake for all kinds of added sugar - both the visible and the invisible as well as the artificial. Then it becomes much easier to control all your second intake.
Eat the right fats - healthy, so focus on fat and quality. Animal fats are not so dangerous, previously thought. Vegetable fat is healthy if it is unrefined and cold pressed. In addition, omega 3 eats fatty acids every single day.
Eat nuts, seeds, grains and legumes every single day - a handful.
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If you eat cereal products, always choose whole grains. The refined grains are not as nutritious and eat them very much soaked or made as sourdough. Gluten is a problem for some people, but it is an over-interpretation that everyone should avoid everything with gluten in it.
Drink between 1 ½ to 2 liters of water, pure vegetable juice with a little fruit in, black tea, green tea, white tea and herbal tea every day. If you want coffee then go for enjoyment and quality as well as a little but good. Milk and dairy products are not a necessity, but conversely, it is not generally unhealthy either. However, there are some people who clearly have the best health without milk. Dairy products are healthiest if they are fermented / acidified.
As a rule, eat regularly and do not skip a main meal. Alternative eating patterns may be relevant if you have other work and exercise patterns or others that work for you.
Always eat balanced meals with healthy fats and quality proteins, carbohydrates and vegetables and as much ecologically as possible. You will eat balanced if you eat according to the T-plate model (see picture▼) and change the balance according to your needs.
Even with good food, it is always a good idea to take a multivitamin / mineral, vitamin D supplement, omega-3 fatty acids and possibly lactic acid bacteria on a daily basis. If you want to support with even more dietary supplements that may be relevant on an individual level - you should always seek guidance from a diet expert.