A Change a Day

Here is a list of small changes that together could turn your life around. Simply adopt one a day and focus on building up steadily. This is not a diet. This is a sequence of small fairy steps that equal one giant leap forward.

Because nutritional therapy is best served in bite sized pieces...

Eat breakfast. I am not a nutritionist who believes in a morning meal as soon as your head is elevated from pillow. Actually, eating straight away may lead to digestive complaints due to inadequate stomach acid, from a lack of hydration. Your first thought should be water, so pop the kettle on, lay down your yoga mat and food will come naturally... I always eat about an hour or two after I wake. This is mainly due to the fact that I rise super early, and am too busy downward-dogging and striking warrior pose (yoga)!

Eat when feels natural to you, but just make sure you eat something in the way of breakfast. If it is simply a handful of nuts and an apple, that’s just fine. Nutrition gets really boring and unrealistic when the rules are too ridged.

Catch your dinner. Fish are an important feature to the diet mainly due to the essential omega 3 oils that are swimming through them, especially mackerel, sardines, and salmon. In Britain, we are widely deficient is this nutrient - possibly because the fish and chip shop tends to be the closest to the ocean many of us get.

Why not look up some new recipes? Fish is so easy to cook and enjoy. Aim for a portion of oily fish 2-3 times a week.

Common breakfast options include toast, cereals and fruit. These are all examples of carbohydrates and require some protein to balance out the release of energy throughout your morning. And a dash of milk is not enough!

The perfect plate should be divided into sections: half should be dedicated to colourful fruits and vegetables, a quarter should be reserved for the energising complex carbohydrates (brown rice, quinoa, barley etc) and the remaining quarter is waiting patiently for your protein portion. So think eggs for breakfast – poached, scrambled or boiled these cracking gifts from our feathered friends are the perfect protein! Other good protein sources include fish, meat, poultry, dairy, nuts, seeds, pulses, tofu...

Apply the ‘perfect plate’ rule to ALL meals and snacks. Hydrate! Keeping yourself watered is as important as it is easy to forget! This is due to the fact that your thirst mechanism fades with age and often dehydration pangs are mistaken for hunger anyway! If you push yourself to drink throughout the day, it will soon become a habit.If plain water doesn’t float your boat, then try adding fresh lemon and lime slices for a dash of flavour which will leave your liver rejoicing!

Herbal tea is also a great way to sip your way to your target liquid intake of 2-3 litres a day. Try the wide range of green teas for an additional splash of antioxidants. Peppermint, nettle, chamomile and red bush are some other examples of teacup tipples favoured by the nutritionist.

Cut down on sugar and artificial sweeteners. Now, there have been so many health alerts regarding the level of fat and salt in our food over the years that spoonfuls of sugar have been sneaking into our diet unnoticed. If you have a sweet tooth, try Manuka honey or agave nectar instead of sugar in your brew.

Now, how easy was that! You are now within closer reach to better health, a slimmer waist and more balanced energy levels...  Just practice these simple tips until they are daily habits and just watch what a big difference they can make! Enjoy the new you!

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

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Written by a listed nutritionist

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