Get back on track after the excesses of the past few weeks by following my top ten ‘commandments’ below to help you regain your health, energy and figure.
1. Thou shalt not be tempted by the latest fad diet
While the promise of rapid weight loss can be especially alluring at this time of year, fad diets simply don’t work and research shows that people regain the weight, and often a bit extra!
2. Thou shalt eat regularly
Regular eating is essential for balancing your appetite, energy levels and even your mood. Skipping meals doesn’t help you lose weight in the long run; people who eat breakfast every day and eat regularly are slimmer and healthier than those with irregular eating patterns.
3. Thou shalt be active
A sedentary lifestyle was in the headlines last year for being on a par with smoking and poor diet as a threat to health. It’s not just about sweating it out at the gym, it’s about being active over the day as well and avoiding long periods of sitting.
4. Thou salt avoid empty calories
Alcohol, fizzy drinks, sugar and refined foods such as white bread provide pure energy with little or no nutrients, adding nothing beneficial to your diet, just lots of calories.
5. Thou shalt not cut carbs
We need healthy carbs for energy, to feel full and for the many beneficial nutrients they contain. Avoid the white ones but include oats, sweet potato, quinoa, lentils, beans and whole-grains every day especially at breakfast and lunch to give you energy for the day
6. Thou shalt eat less meat
Another big headline of 2015 was that processed meats and too much red meat may increase the risk of disease. Avoid processed meats like bacon, sausages, ham, salami and limit good quality red meat such as lean steak to once or twice per week. Save money, your health and the planet in the process! Eat more plant proteins instead such as nuts, seeds, lentils, beans, chickpeas, tofu and quinoa
7. Thou shalt limit processed foods
Processed foods contribute 80% of the total salt we eat and are also packed with sugar, unhealthy fats and chemical additives, plus processing usually removes beneficial nutrients. The less you eat the better, instead base your diet on whole-foods.
8. Thou shalt eat 7 fruit and vegetables per day
5 was always intended to be the minimum, 7 is the optimum for health and happiness and even more is fine! Fruit and veg are low in fat and calories, so help with weight loss, high in antioxidants to protect your skin, fibre for digestion and a host of disease fighting vitamins and minerals. Eat the rainbow as each colour provides different nutrients.
9. Thou shalt drink 2 litres of water per day
Drinking 500ml of water before meals has been shown to reduce the amount eaten and lead to weight loss. Water also hydrates the body and skin and dehydration is the quickest route to dull skin, low energy and lack of concentration.
10. Thou shalt enjoy a daily Beauty & Go
Include 1-3 daily as part of your health and beauty regime, to provide skin plumping collagen and MacroAntioxidants, which protect you, and your skin against free radical damage and ageing. The Detox drink will help you and your skin recover from festive excesses, whilst Vitality will give you an energy boost when you need it.