A fresh new year is always a good time to set healthy goals in life. To ensure that you succeed, it is important that you keep mentally focused. When seeking to make lifestyle changes, it is a good idea not to aim too high, but to start off in a modest way by setting targets that you can achieve. In this way, you can gradually build in more healthy habits over time. If you make sudden changes, you will give your body a shock. Giving up all your unhealthy habits in one go will lead to strong withdrawal symptoms that may include headaches, stress, and tiredness. Loads of festive food, followed by a period of drastic detox can leave you feeling terrible and craving fat and sugar. You are going to have a real problem saying, “No” to your body so you need a gradual plan to be kind to your body and use your intelligence to help you succeed.
Gradually introduce some of these healthy changes:
• Exercise every day. If you have no time to go to the gym, you can exercise at home, or at least take an early morning walk in the fresh, cool air.
• Cut down on fat, especially the kind you find in fried food, ready-made cakes, biscuits and animal fats. If you are a cheese lover, choose cottage cheese or Feta cheese. Cream is only for special occasions and crisps are right out.
• Get your fibre. Eat wholemeal bread, whole grain cereal, brown rice, and pasta.
• Eat at least five portions of fruit and vegetables every day.
• Take a good quality daily multivitamin. I take Permea Plus daily, as it is really necessary to supplement your food, when fruit and vegetables have often travelled thousands of kilometers to reach you.
Tip of the Week
Water, Water Everywhere.
There are many different weight-loss programmes today, but all of them agree on the benefits of drinking lots of water. Water flushes waste materials from the body and helps keep your body temperature normal. It also helps your metabolism to pick up. During exercise, water loss occurs. You need to replenish frequently, especially on hot days. So, drink eight glasses of water a day. It will keep your body working properly as well as making you less hungry.
Recipe of the Week
Bayou Chicken
Serves 6
Ingredients
180 ml lime juice
90 ml hot pepper sauce
40 g Cajun seasoning
Large food storage bag
2.5 kg chicken pieces
Method
Combine first 3 ingredients in a bag. Mix well. Place chicken in bag and seal. Marinate in refrigerator 2 hours. Drain chicken and discard marinade. Preheat oven to 190°C. Arrange chicken skin side down in a single layer in a baking pan. Bake 35 minutes. Turn chicken and bake another 25-30 minutes until chicken is cooked throughout.
Exercise Tip
Oh, My Aching Body!
You may have heard that the aches and pains that follow strenuous activity are due to the accumulation of lactic acid in the muscles. But in fact, most soreness is caused by micro-tears in the muscles and ligaments. Getting enough rest following a hard effort is one way to aid repair, and including adequate amounts of protein on a regular basis will give soft tissues what they need to rebuild.
Ask Alva
I have a 2-year-old son who is developing into what I would describe as a faddy eater. When he was a baby, he would eat anything I gave him, but now I find it quite difficult to meet his particular demands. I once suffered from an eating disorder and I am worried that he might develop in the same way when he grows older. Worried Mum
Whilst it is true that children can sometimes follow their parents by becoming obese, or bulimic, these things are usually learnt by example. So try to be a good role model by eating healthily yourself and eating together whenever possible. Let your toddler see you enjoying your food and he will soon develop good habits. If children see you eating junk food or seldom sitting down at the table to eat, they are likely to do the same. My Toddler Eating Guide is available by email at [email protected]. Alva
