Summer is almost here and it's time to start thinking about getting in shape for your holiday. 

One of the best ways to do this is by incorporating fresh fruits and vegetables into your diet. Not only are they delicious and nutritious, but they can also help you achieve your desired body shape. 

It's a common misconception that you have to be hitting the gym hard to get in great shape! Whilst exercise has great physical & mental benefits (due to the realease of endorphins such as Serotonin & dopaminme), the most crucial thing in achieveing your goal is a healthy diet & a nutritional balance. 

However, it's so important to make the distinction between 'diet' and lifestyle!

We are definitely not advocates of 'diets' here at the Green Berry. 

Based on our knowledge & experience gained after over 30 plus of training and competing at the highest level in extreme sports, experience has shown us that consistent healthy eating, with the right mix of delicious & nutitious fresh produce, protein and healthy carbohydrates is the key to achieveing your goals. 

Diet's by nature can often leaving you feeling like your missing out, and scarificing the foods you enjoy to get to your optimum/ desired weight. The great news is that to achieve your desired weight goals, you don't have to be on a permanent diet, that can make you feel bad tempered or grumpy, only to see the weight creep back on over time..

Eating healthy and enjoying your food is crucial to success & a consdiered ifestyle choice - but definitely not a diet! 

You don't have to miss out on the things you love!

Introducing fresh fruit, vegetables, a quality healthy olive oil & protein from rich sources such as chicken, turkey, fish, eggs and dairy or if you follow a vegetarian or vegan diet; Peanut butter, nuts, seeds, grains, legumes, tofu, oats, chia seeds give you a great source of protein and essential amino acids - the buiding blocks of muscle tissue & great health. You can have as much fulfilment with your dining as anyone else, whilst losing the pounds. (it's a win - win).

A reduction in processed foods and an increase in the nutritiously rich foods listed above, will engage your body into utilising your own 'body fat' for fuel, and all without ever needing to feel hunger pangs! 

By reducing a high carbohydrate diet (unless prescribed by your Doctor for specific health reasons) you will find that your body is less bloated and combined with drinking 1litre of water a day you will start to flush out both toxins and excess water retention, latterly seeing amazing improvements with a little patience.   

Think of making deposits into a bank account, everytime you eat well or exercise, you make a deposit in to your account, and the capital builds up. 

It's not a miracle and doesn't happen over night, but by taking it gradually you are building a solid foundation that won't disappear as quickly as it came. A realistic time frame for weight loss is based upon the maximum fat loss of 2lbs per week, anymore than that is likley to be fluid, so calculating your time frame is very easy. To lose a stone in weight of body fat, can safely be achieved in a time frame of between 7-8 weeks, 2 stones in 14-16 weeks. Like a scupltor who start with a square block of marble and carves the amaxing sculpture carving off small pieces, our bodies work in a very similair way. 

However, to keep motivated it's worth considering that all of us have the finished sculpture (otherwise we wouldn't have the core strength to stand up, bend down and perform all of the basic functions we take for granted day to day)! Yes, that means that everyone has a 6 pack, or fabulous figure whatever size you may be now, the choice we make through a lifestyle of healthy eating is whether we want to reveal our completed sculpture! 

Just think about that for a second;  Everyone has a 6 pack and a fabulous figure underneath the scultpturers block!

* All information shared based on a healthy adult without any pre-existing conditions. If in any doubt always consulty your doctor.

Here are 10 menu ideas to get you started:

• Breakfast smoothie bowl: Blend together fresh spinach, kale, banana, frozen berries, and almond milk. Top with granola, chia seeds, and sliced fresh fruit.
• Grilled vegetable skewers: Thread zucchini, bell peppers, onions, and mushrooms onto skewers and grill until tender. Serve with a side of quinoa salad.
• Rainbow salad: Toss together mixed greens, cherry tomatoes, cucumber, shredded carrots, and sliced bell peppers. Top with a homemade vinaigrette dressing.
• Watermelon feta salad: Cube fresh watermelon and toss with crumbled feta cheese, mint leaves, and a drizzle of balsamic glaze.
• Avocado toast: Top whole wheat toast with mashed avocado, sliced tomatoes, and a sprinkle of red pepper flakes.
• Caprese salad: Layer sliced fresh mozzarella, tomatoes, and basil leaves. Drizzle with olive oil and balsamic vinegar.
• Sweet potato fries: Cut sweet potatoes into fry shapes and bake until crispy. Serve with a side of homemade guacamole.
• Grilled peach salad: Grill fresh peaches until caramelized and serve over mixed greens with crumbled goat cheese and a drizzle of honey.
• Berry smoothie: Blend together frozen mixed berries, almond milk, and a scoop of your favorite protein powder for a post-workout refuel.
• Veggie burger: Grill a homemade black bean burger and serve on a whole wheat bun with sliced avocado, lettuce, and tomato.

To supplement your diet, consider adding a daily multivitamin or a protein powder to help meet your nutritional needs. Always consult with a healthcare professional before adding any new supplements to your diet.

By incorporating these fresh fruit and vegetable menu ideas into your diet, you'll be on your way to achieving your desired body shape for your summer holiday. If you need any impartial advice or guidance, we are passionate to share our knowledge about healthy eating and being the best version of you that you possibly can be.

Email: info@thegreenberry.co.uk