How to make healthy eating unbelievably easy | Luke Durward

After breaking his leg, undergraduate student Luke Durward used his time to return home and mentor his little brother on healthy eating. While illustrating his brother’s dramatic transformation, Durward shares the obvious secret that is repeatedly overlooked by unsuccessful dieters.

How to Develop Healthy Eating Habits

Good health is just a matter of taking a new approach to eating and making simple changes.

Step 1: Cook your own meals
Cook and prepare your own meals as often as you can. This will help you avoid eating processed and fast foods, which are higher in sodium and fat.

Healthy, low-fat recipes and guidance are available in bookstores and on the internet.

Step 2: Make a shopping list
Plan healthy meals and make a shopping list. Fill your cart with lots of fresh fruits and vegetables, whole-grain foods, and lean meats.

Step 3: Read nutrition labels
Read nutrition labels. Pay attention to saturated fat, sodium, and sugar. The higher their numbers, the unhealthier they are.

Step 4: Eat breakfast
Eat breakfast every day. Breakfast helps to rev up your metabolism. Make it a habit to eat something within the first hour after you wake up.

Step 5: Eat every three to four hours
Try to eat small meals every three to four hours. Aim for three small, balanced meals and two snacks.

Step 6: Drink plenty of water
Drink plenty of water every day. Water hydrates the body and aids the digestive system. And it’s calorie-free!

Step 7: Feel the difference
Feel the difference in your body — more energy and stamina — as well as sharper thinking as you feed your body healthy foods.

Step 8:
A study found that more than 16 percent of U.S. children and teens are obese.

Body Fuel 80% Whey Protein Isolate – Fact Sheet

Flavours Available: Banana, Chocolate, Strawberry and Vanilla

Main Benefits:

  • Increases size and mass through muscle gain
  • Aids recovery period after a workout
  • Formulated to help you stay leaner
  • Up to 50% more usable amino acids than other supplements

Whey protein is well known as a supplement for bodybuilders and those looking to add size and bulk. The amino acids are what help to rebuild and grow muscles whilst also helping to support the immune system and working as an antioxidant.


The Body Fuel 80% Whey Protein Isolate contains a specific blend of amino acids that have been shown to support muscles and help them recover bigger and stronger after a workout. This increases the effectiveness of a workout leading to faster, more noticeable increases in size, bulk, and muscle firmness.


Body Fuel Creatine Ethyl Ester – Fact Sheet

Main Benefits:

  • Boosts energy levels for more intense workouts
  • Encourages faster and larger muscle growth
  • Shortens recovery time after a workout
  • Improves brain function for better concentration levels

Creatine Phosphate is what our bodies need to produce Adenosine Triphosphate (ATP) which is then broken down to produce energy that allow our muslcles and organs to function. This makes it vital to the muscle building process as it allows for longer, more intense workouts whilst also boosting muscle gain. The Body Fuel Create Ethyl Ester supplement is one of the best ways to supplement your muscles for enhanced performance.


The only active ingredient is a highly effective blend of amino acids that make up the creatine compound. These amino acids are Arginine, Methionine, and Glycine. This one ingredient is highly effective at replenishing the energy muscles need to build and grow stronger. It reduces muscle fatigue meaning you can workout harder for longer and then supports to recovery phase by replenishing energy levels fast. The increased energy levels also means your brain function is greatly improved for higher levels of focus and concentration.


Take 1 capsule 3 times a day and drink plenty of liquid throughout the day. Each bottle contains 90 capsules.

Body Fuel Ecdysterone – Fact Sheet

Main Benefits:

  • Boosts amino acid levels and increases protein synthesis
  • Increases energy for longer, more intense workouts
  • Reduces fatigue and apathy whilst also increasing speed and strength
  • Promotes fat burning to help you get in shape fast

Ecdysterone is a natural and legal steroid that has no side effects. It works by helping the body maintain a positive Nitrogen balance whilst also increasing protein synthesis. This means your body becomes much more efficient at producing lean muscle tissue. In fact a study in 1988 showed it can produce a 10% reduction in fat levels and a 7% increase in lean muscle tissue. The Body Fuel Ecdysterone supplement is therefore an ideal choice for body builders and those looking to turn fat in to muscle.


Body Fuel Ecdysterone contains L-Arginine Alpha Keto Glutarate and Dicalcium Phosphate which equates to 200mg of Ecdysterone in every tablet. Taken at the correct dosage, Body Fuel Ecdysterone helps to create the ‘Ultimate’ muscle building environment in your body. This leads to a reduction in fat whilst increasing your muscle mass and allows for longer, more intense workouts with reduced fatigue and tiredness.


For the optimum dosage you should take 1 200mg tablet for every 40kg you weight. For example, if you weigh 80kg you should take at least 2 tablets per day. The maximum recommended dosage is 3 tablets, 3 times a day. Each bottle contains 100 tablets.

BodyFuel Eyecare – Fact Sheet

Main Benefits:

  • Sharpen and improve vision even in low light
  • Protect against eye disease
  • Relieve eyes from unnecessary stress
  • Restores correct nutritional balance for healthier eyes and sight

Just like any other part of our body, our eyes need access to certain vitamins and nutrients in order to maintain optimum performance. As time goes by this becomes harder and harder to achieve and our eyesight often deteriorates. However, the BodyFuel Eyecare supplement contains just the right blend of nutrients to help protect against natural vision deterioration and keep our eyes healthy even as we grow old.


BodyFuel Eyecare contains a blend of vitamins and nutrients including Vitamins A, C and E, Zince, Selenium and Copper. It also contains a range of added ingredients to help improve bloodflow and detox the body to help ensure the vitamins reach the parts they are most needed and can do they job they are intended to do – improve the overall health of your eyes.

Directions for Use:

Take 2 capsules per day with food. Each bottle contains 90 capsules.


BodyFuel Joints – Fact Sheet

Main Benefits:

  • Lubricates joints for better movement
  • Improves flexibility
  • Makes physical activity more comfortable
  • Stay active for longer

One of the common problems of gaining is that our joints begin to become stiff and more prone to ailments such as arthritis. This is because our body starts to produce fewer of the necessary nutrients used to help lubricate joints to maintain flexibility and suppleness. The BodyFuel Joints formula helps to replenish these losts vitamins and nutrients to help keep you active for longer.


The main active ingredients in the BodyFuel Joints formula as 2000mg of Glucosamine, 1200mg of Chondroitin Sulfate Sodium, 500mg of MSM and 50mg of Collagen. These come together to help lubricate joints better so that they cause less discomfort and allow you to get on with physical activity without the stiffness, aches, or pains.

Directions for Use:

Adults and childen over the age of 12, take 2 tablespoons (1oz/30ml) daily. Each bottle contains 16 fl oz / 480ml – enough for 16 days.


Body Fuel Max Performance Fuel (1KG) – Fact Sheet

Main Benefits:

  • Boost your carbohydrate levels for increased energy
  • Enhance your performance with longer, more intense workouts
  • Improve your focus and mental alertness
  • Recover from workouts more quickly

When we workout we can burn significant amounts of energy as our body needs fuel for the activity we are doing. Carbohydrates are one of the fast acting energy sources our body can use and so naturally, if you increase your carb consumption, you will feel more energised and be able to work out harder, for longer. Body Fuel Max Performance Fuel is a pre-workout shake that contains a blend of carbohydrates designed to be released slowly so your body has more energy to burn over a longer period of time.


The recommended serving size of Body Fuel Max Performance Fuel is 3 scoops (30g), this will provide you with the following:

Energy – 433.5kj
Kcal – 102kcal
Protein – 25.5g
Fat – 0g
Carbohydrate – 5.1g
Alpha Lipoic Acid – 72mg

Because its high in protein and carbs but low in fat, it provides the perfect combination of ingredients to both boost energy and help your workouts become more effective.

Body Fuel Quattro 90 Plus Protein – Fact Sheet

Main Benefits:

  • Slowly releases protein throughout the day
  • Helps increase both size and muscle mass
  • Keeps you leaner and helps towards solid muscle gain
  • Aids the post-workout recovery phase

In order to grow effectively, our muscles need a good supply of protein. This is why most body builders eat a diet high in protein and use protein supplements in order to bulk up. The Body Fuel Quattro 90 Plus Protein combines both protein and carbohydrates to boost energy levels for longer, more intense workouts and increases protein levels for more enhanced results.

It is especially designed to release the protein slowly throughout the day in order to help maximize the absorption by the body for more enhanced results.


Per 50g serving it contains:

Energy – 741kj
Kcal – 174kcal
Protein – 45g
Carbohydrate – 0.97g
Fat – 0.37g

Because its high in protein and also boosts carbohydrate levels, the Quattro Protein formula is ideal for bodybuilders and those looking to speed up muscle gain.

BodyFuel Skincare – Fact Sheet

Main Benefits:

  • Protects and repairs damaged skin
  • Improves skin healing capabilities
  • Enhances appearance for softer, smoother skin
  • Helps to reduce fine lines and wrinkles

As we get older our skin starts to age, mostly because we begin producing less of the nutrients it needs to retain a health appearance. Whilst Collagen supplements can help to reverse this trend, they don’t always help to address the other problem with aging skin – its natural ability to repair wounds faster. The BodyFuel Skincare supplement combines both Collagen and Resveratrol to give your skin everything it needs to fight the signs of aging.


BodyFuel Skincare contains 400mg of Resveratrol, a complex blend of ingredients designed to help detoxify the skin, making it able to heal wounds faster and protecting against further damage. The 400mg of Collagen helps to fight the signs of aging, helping the skin to maintain its elasticity and therefore reducing the appearance of fine lines and wrinkles.

Directions for Use:

Take 2 capsules per day with food or drink. Each bottle contains 90 veggie capsules.