How to Create Small Changes To Have Your Healthiest Year Ever

Are you tired of New Year's resolution not coming to fruition - especially when it comes to your own weight loss goals. It's time to change your tack and trade-in a complete dietary overhaul for one bite sized change at time kind of approach!

You know yourself that when you embark on a new diet, the first day might be ok but the second and third days are horrendous and you tell yourself it will get easier .. but seriously cutting out an entire food group overnight is not the answer long term. If you're serious about achieving long-term results then stop taking the same old route of a quick fix it will only end in tears. And it's not from a lack of trying but the science tells us that those that diet are more likely to put all the weight back on - AND MORE!

Everyone wants long-term results but we think it has to be difficult to achieve it. Well what if I told you it's all about changing your mind set. By taking just one action at a time and you're allowing yourself the space and time to focus on just one mini goal at a time and by doing this you're more likely to form a habit that lasts you a life time.  Now doesn't that just sound soooooo much easier.

And with each new habit you're building solid foundations to a better healthier you for life. Your health is a never ending journey and without it we lose our quality of life so it shouldn't have an end date like a diet it's a continuous journey that you work at and if you drop the ball occasionally that's ok just pick it up again and roll it in the direction you want to head in and you'll soon be amazed at what you can achieve from small beginnings.

 

3 easy health shifts to get you losing weight and healthy in 2018

1. Eat more GREENS

2. HYDRATE yourself in the morning

3. Add more HEALTHY FATS

 

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EAT MORE GREENS

FALL IN LOVE WITH GREENS!

Greens are packed full of nutrition, including antioxidants, fibre, vitamins and minerals, helping your body to boost it's immune system, ramp up your vitality and even aid with weight loss - through their superpowers to enhance digestion (particularly bitter greens). With extra fiber you'll feel fuller for longer whilst helping you to keep regular!

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THINK HERBS, VEGETABLES + SALADS

 

Aim for 3 handfuls per meal, starting with dinner, and over time include GREENS at lunch and yes even at breakfast!

Try a green salad with a main meal - such as rocket, parsley and cucumber as a base and add to it along with a simple dressing using extra virgin olive oil and lemon juice

Eggs with green herbs (a homemade pesto is delish)

Green smoothie or green vegetable juice

Steam some cruciferous veggies like broccoli, Brussel sprouts and kale, top with sea salt and olive oil

Trade your traditional sandwich for a green wrap - coz lettuce leaves or swiss chard leaves work nicely as a wrap or have a go at making your own sushi !

Stir fried asian greens with a main meal

 

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HYDRATE YOUR BODY

We all know that water is essential for life but how many of us really pay attention to what we drink.

The benefits of water are endless, hydration aside it boosts your energy levels, keeps that beautiful brain of yours firing on all cylinders so that you can actually remember stuff (who'd of thought!), flushes out toxins and keeps you clean on the inside if you know what I mean.

So what does all this have to do with weight loss you ask? The benefits from water actually impact your weight - either directly or indirectly. For example, have you ever noticed when you're dehydrated you feel tired and the old brain just isn't as sharp at making decisions, and just can't decide on what to eat. And what happens when you're tired and indecisive . . . you go for the nearest sweet fix to give you a spike in energy that only sees you crashing down in an hour and wanting another hit.

Water also helps you to feel full and often when you think that you're hungry you're actually just dehydrated - so next time you feel hungry reach for the water before grabbing thatsugary snack. 

We dehydrate overnight so to get your hydration levels up and your bowels kick started in the morning, try one of these simple drinks to start your day.

Try hydrating yourself first thing every morning with any of these options:

  • Plain water either cold or hot (filtered if possible)

  • Turmeric tea

  • Green vegetable juice

  • Warm water and lemon juice

 

 
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ADD MORE HEALTHY FATS

ESSENTIAL FATTY ACIDS ARE KEY 

Essential fatty acids (omega-3, 6 and 9) are just that, they're essential for our bodies to get through our diet as we're unable to produce ourselves. To keep it simple I want you to focus on omega 3's which are extra special given their anti-inflammatory characteristics.

Here are some my goto omega-3's for you to try:

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OILY FISH ARE THE BEST SOURCE OF OMEGA-3

SALMON, SARDINES, HERRING AND MACKEREL ARE ALL TOP SOURCES AND BEING SMALL FISH CONTAIN LESS MERCURY

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PLANT FORMS OF OMEGA-3

CHIA SEEDS
HEMP SEEDS
FLAXSEEDS (GROUND) 

 

Other healthy fat sources:

Extra Virgin olive oil

Coconut oil

Avocado oil

Avocado

Butter (grass-fed, no added-salt is best)

Organic, free-range eggs

Organic dairy - feta, greek natural yoghurt

Nuts and seeds

 

Give one healthy shift to focus on each week or fortnight.

At the start of a new week or fortnight add a new health shift (but only if you feel ready .. there's no rush). 

Give it a go and let me know how you go

 
 
Wellness & Nutrition

wellness & nutrition