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Celebrity trainer David Kirsch is well-known for his work with A-list models and actresses such as Heidi Klum, Kate Upton, Liv Tyler, and Anne Hathaway. In his latest book Ultimate Family Wellness, Kirsch shares his own story of balancing fatherhood with fitness and gives his expert advice on how to work out and eat well with the whole family. Here, he reveals his top five rules to try to stick to for optimal nutrition.

Rule 1: No alcohol
“Even though a very occasional glass or two can be a treat once you’ve achieved your fitness goals and are in maintenance mode, there is almost no nutritional benefit to the calories consumed by drinking alcohol. And during a wellness programme, there is no room for hangovers. You need to be fresh, focused, and on top of your game to achieve the desired results.”

Rule 2: No highly processed or refined foods
“I’m not saying carbohydrates are bad, but it’s the highly processed, refined carbs stripped of nutrients and dietary fibre that leave you with just simple sugars that I’m against. Practically every aisle in the grocery store overflows with packaged foods. It’s easy to fall for the seemingly healthy boxes of organic refined carbs such as gluten-free crackers but they are in fact packed with refined carbohydrates which fail to give your body the right nutrition and also cause weight gain through overeating.”

Rule 3: No added sugars or artificial sweeteners
“They might make foods taste better but added sugars equal unnecessary calories. There are no proteins, essential fats, vitamins, or minerals in sugar. That said, fruits have incredible health benefits and naturally contain sugar, and who doesn’t love a refreshing bowl of organic berries. But minimise all other sweeteners in your diet such as table sugar, honey, maple syrup, agave, and corn syrup and avoid artificial sweeteners.”

Rule 4: Eat lean and clean proteins
“Proteins are essential for building and repairing cells and creating new muscle. I am often asked, what is the best form of protein? I am a big advocate of eating animals that swim and fly. Wild salmon, turkey, chicken, and eggs are some of my favorite sources. If you are a vegetarian, choose from tofu, tempeh, and seitan. Regardless of which diet you follow, you need protein.”

Tags: wellness