This guest blog on getting your diet into a healthier shape after Christmas is written by nutritional therapist Celia Cooper.
Christmas is over and after an excess of food and drink, we are starting to think about our New Year resolutions of getting healthier. Eating well can be a challenge, especially when there is such an overwhelming range of advice.
There is a lot of evidence to show that fad diets and quick fixes just don’t work and are not the answer to long term weight loss and good health. In the UK 1 in 4 adults are obese, so it clearly isn’t easy staying on track.
So what are the best ways to look after ourselves and get healthy? Here are some suggestions that you might want to think about for a more successful healthy eating plan for 2017.
• Try to get organised and do a menu plan for the week. This helps with sticking to your shopping list too.
• Get the day off to a good start with eating breakfast, ideally with some protein and slow releasing carbohydrates, like eggs and wholemeal toast or porridge with berries and nuts.
• Aim to follow a balanced plate for lunch and dinner with half your plate filled with vegetables, a quarter protein (e.g fish, eggs, lean meat, low fat dairy) and a quarter carbohydrates (e.g brown rice, sweet potato, whole wheat pasta, quinoa).
• Allow yourself some treats so that nothing is banned just keep portion sizes small.
• Drink plenty of water. This helps avoid mistaking hunger for thirst and keeps you hydrated.
• Try starting a food diary so you can see if there are any trigger points such as boredom or stress for overeating. It can help encourage ‘mindful eating’.
• Take your time and chew your food so that your brain has chance to register that you are full and can avoid over eating and symptoms of bloating.
• Find an exercise you enjoy and build up gradually. Try to have fun with family or friends, even doing five minutes will be better than nothing.
Try to be kind to yourself so if it doesn’t all go to plan, don’t give up, just start again and acknowledge that it’s okay to have taken a small step back. Making a few small changes may be the best way to start so that it doesn’t feel too overwhelming.
If you would like to find out more, or speak to Celia about a healthier approach to eating, then you can email her on firstname.lastname@example.org or call her on 07909 117554.
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