If you've developed some unhealthy eating habits over the last few cold wintry months, here are four tips that will ease you back into a more healthy routine and have you in shape so you'll look good and feel great in time for that beach holiday or wedding you're planning in Summertime...
1. Audit your kitchen cupboards and the fridge! Don't allow temptation to get in the way...instead stock up on nuts, seeds and fruits and veggies...even some 70% or 85% chocolate so you're not denying yourself...and when you fancy munching on something you'll have something healthy to hand...that way it's easier to achieve success because those biscuits at the back of the cupboard or the milk chocolate in the fridge won't be there to sabotage your plans.
2. Fill up on wholegrains and vegetables. Aim for 50% of your plate to be covered with green vegetables, eg, kale, broccoli, spring greens...whichever you like best! Then add 25% good quality protein and 25% wholegrains, eg, brown rice, buckwheat, quinoa etc...experiment and eat the ones you love. This combination will nourish your body and keep you feeling fuller for longer.
Tiredness and stress often lead to snacking, usually on foods that give us a quick fix like coffee and sugar so keep blood sugar levels stable with wholegrains, vegetables, good fats in oily fish and a variety of the best quality protein you can get your hands on including organic meat, quinoa, eggs, tofu and legumes such as chickpeas and kidney beans.
Green vegetables are great for crowding out cravings, cleansing the blood...and they're great for digestion so feel free to include a plentiful selection in every meal!
3. Get active! Make the most of it being lighter in the evenings by getting out and about. Maybe experiment with new forms of exercise that you haven't tried before...book a new class at the gym, try some yoga or go for a walk...you'll feel more energized than ever!
,b>4. Are you getting enough sleep? Often we get up in the morning feeling like we can't wait to get through the day so we can have bedtime all over again! Even one hours sleep a night can impact our performance during the day so try to get an extra hour in before midnight...you'll feel much better than if you try to sleep in.
It's often the tiniest tweaks that lead to the biggest results, and those are the ones you want...diets have been proven time and time again not to last and many people yo-yo through there lives.
Believe it or not when you put healthy foods into your body, your body will crave healthy foods...and you'll get to a point where you eat something you used to think was a treat, but suddenly it doesn't taste so good any more...that because our tastes buds change, and it doesn't even take so long, so it's well worth persevering.
Don't forget to anticipate the next milestone events too. Often holidays revolve around eating and drinking so plan them in advance so that your resolve stays strong. Don't forget the 90/10 principle on these occasions too...it means you can be good for 90% of the time, which leaves the other 10% for naughtiness!
See, no guilt required!...just little gentle tweaks that integrate easily into your lifestyle that will help you optimise your health all-round.
Look Good, Feel Great | Recipe idea Butternut Squash Soup...
This lovely soup will fill you up and leave you feeling satisfied, plus the sweet flavour will naturally help crowd out sugar cravings.
Prep Time: Less than 10 minutes Cook Time: 25 minutes Servings: 4
Ingredients
2 tbsp olive oil 1 medium onion, diced 1 medium squash, cut into 1 inch pieces 1 large carrot, diced 1 stick celery, diced 1 tsp fresh tarragon, finely chopped 2 pints stock of your choice Ground black pepper, to taste Mixed sunflower, flax and pumpkin seeds to garnish
Here's what you do...
• Heat the olive oil in a large saucepan, then add the onion, celery and carrot and saute until they are just beginning to soften and the onion has turned translucent • Add the squash and the tarragon • Stir to combine with vegetables and then add the stock and seasoning to taste. • Gently bring to the boil then reduce heat and simmer until the squash is tender, c20 minutes. • Pour into a blender and liquidise until smoothe* • Pour into bowls and sprinkle with the mixed seeds
Tip: This recipe freezes well, so it's worth making a bigger pot than you'll eat in a single meal and then you'll have a second batch ready and waiting when you're running around and there's no time to cook something healthy!
*Do take care when pouring hot liquids as if you're splashed, they can burn quickly.
Don't stress about your diet ...just get a new Attitude to Food!
Sarah Lantry received her training at Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners, leads workshops on nutrition, and offers individual health and nutrition coaching to busy professionals and families. e [email protected] | www.attitudetofood.com | skype: sarahlantry | facebook.com/attitudetofood
