The Health Files: Tips and tricks for eating well and maintaining a healthy lifestyle

      Making new year's resolutions is a great way to wipe the slate clean and begin to introduce some positive new habits into your life, but traditionally, come February 1st, the resolve you strode into January so full of has dwindled to almost nothing.

Often, our resolutions can prove harder to maintain than we might have imagined, and it only takes one bad day to have you taking a detour to the nearest shop as you head home from work,  in search of that emergency bar of chocolate. A huge part of the problem, in my eyes, is the approach that many of us take to achieving our goals - leaping in head-first with a complete lack of forethought. It might be tempting to think that you can change your entire life overnight, but realistically, it's unsustainable.

One thing I have learned the hard way is that you need to create your own support network if you really want to succeed. I'm not talking friends, but rather, looking at what needs to be done in order to give yourself the best possible chance of success, and putting measures in place before you begin to provide support as you go.

It's never an easy feat, but there's no such thing as can't. I've fallen off the wagon all too many time myself in the past, but I have slowly learned that the best way to achieve your goals is to be your own biggest cheerleader, and let go of the self-sabotage. We are all guilty of it, and it does us no favours at all.

Today, I wanted to share with you some of the handy tip and tricks I have picked up along the way - tips that I have found work for me, and ones that I hope will have us all waving out 2015 with a smile of satisfaction on our faces.

Here goes.

1. Plan and prep your meals for the week

Knowing what you're going to be eating for the days ahead helps you to stay focussed and prevents situations where you might find yourself reaching for a less than healthy option simiply because nothing else is available. Ensure that your fridge is always stocked with a selection of fresh fruit and vegetables, and fill your cupboards with staple foods such as quinoa and brown rice. Spend a couple of hours cooking up some one-pot meals on a Sunday, these can be stored in the fridge and dipped into as needed throughout the week. I tend to do this for lunches, so that all I have to do each evening is pop a portion into a plastic container along with some fresh salad, and grab it on my way out the next morning.

2. Be prepared

To give yourself the best possible chance of maintaining your healthy lifestyle, ensure that you are prepared for every eventuality. Pop your gym gear in the washing machine after each session, and make sure that it is dried and packed into your gym bag before you go to sleep. If you exercise after a day at work, then make sure you keep the necessaries in the car so that you can head straight to the gym, as often, coming home and sitting down will mean that you are far less likely to get back up again!

In term of eating, number 1 will have already tarted you off on the right foot, but it's a good idea to make sure that you always have some healthy snacks close at hand so that you're never tempted to reach for that chocolate bar. Empty your desk drawer of anything that might pose a risk to your eating plan, and instead, fill it with nutritious and low sugar alternatives. I keep bags of mixed nuts, sachets of miso oup, gluten-free oatcakes and Nak'd bars in mine.

3. Include complex carbs in your lunch

A sure-fire way to fall off the wagon is to deprive yourself completely of energy-providing carbohydrates. Cut out the white, refined baddies such as white bread, rice and pasta, as these are of little nutritional value and will cause a sudden spike in your blood sugar. All very well if you're after a quick energy hit, but it is soon followed by a crash and will leave you feeling lethargic and sleepy for the afternoon. Instead, replace them with high-protein grains which provide complex carbs and a slower stream of energy. Quinoa and bulgar wheat are both good options, as well as daily staple of mine. Alternatively, try sweet potato - I roast a few in tin foil in the oven each Sunday, and keep them in the fridge until needed.

4. Have a green smoothie every morning

The majority of us lead busy lives, and it can be difficult to find the time to ensure that you're getting your five a day. One of the best solutions, I have found, is to drink a green smoothie for breakfast each day. Every evening, I throw a handful of kale or spinach in the blender, along with a selection of berries, a spoonful of wheatgrass powder, some ginger, and some flaxseed or chia, and whizz them up, ready for the following day. The Blend Active has to be one of my best purchases, as you simply attach the blade to the flask provided, replacing it with a lid once done. It's a quick and easy way to make and store a smoothie until you need it, and saves on the washing up, too.

If I fancy something a bit more filling, I'll add some avocado to my smoothie, or sometimes I'll pop in some banana and a spoonful of almond butter.

5. Swap coffee for green tea

There's no excuse not to like green tea these days, as with the multitude of flavours now available on the market, there is something to suit even the fussiest of tastes. Personally, I gave up coffee some while ago after realising it exacerbated the anxiety I was suffering from at the time, and it continues to serve as a trigger. I don't miss it at all, and I enjoy the gentle uplift I get from a nice, hot cup of green tea. I do love my English breakfast tea though, and I will always have a cup or two to get me going each morning. After that, it's green tea all the way, and with the added benefit of health-boosting antioxidants and - so they say - a slightly accelerated metabolism, there's very little not to like about it. I often go for Matcha green tea, but if that' not to your taste then try my favourite flavoured versions - I like Twinings orange and Lotus flower or mango and lychee.

6. Bake some healthy treats to have on hand for weak moments

Like it or not, there are going to be time when you feel your willpower beginning to falter, and the best way to deal with it is to have something on hand that will satisfy a sweet craving without the high sugar content. Recently, I have started making brownies with sweet potato and avocado, which might sound odd but taste delicious. You wouldn't have a clue there were veggies in them, and the best bit is that they tate wonderfully chocolatey without the calories or sugar. I use raw cacao for the flavour, and add fat free natural yoghurt and honey, swapping plain flour for spelt flour or almond meal. There are lots of recipes out there for sugar free, clean-eating desserts, and the recipe I use i very much an improvisation based on several. If you'd like the recipe, then let me know in the comments.

7. Plan your exercise schedule ahead of time

I wish I could be one of those people who bound out of bed every day for a pre-work gym session, but alas, cold, dark, winter mornings are not for me. To ensure that I still get my exercise in following a tiring day at work, I take steps to plan exactly what I'm going to be doing, so I carry a screenshot of my gym's class timetable on my phone for reference. It's all too easy to arrive without a plan and to end up wasting valuable time as you um and ahh about which machine you want to go on or which body part you are going to target. I tend to choose which classes I'm going to be doing the weekend before, and choose suitable workouts for the days in between - so, for example, if the classes I'm doing don't involve much work on my legs, then I'll do some squats and lunges and try to focus on that area on a day where I'm doing my own thing.

If you don't have a gym membership, then hop onto Youtube via your TV - there are some brilliant channel which offer a range of fitne videos and programmes that you can do in your living room. A personal favourite of mine is Fitness Blender, but Blogilates and Tone It Up are also popular.

8. If you do slip up, then get straight back on the wagon.

So you caved in and ate that bar of chocolate. One little mistake doesn't have to mean throwing in the towel completely, and if you're serious about your goals then you shouldn't let it deter you. That said, nor should you simply use it as an excuse to continue the run of bad eating for a few more days. Tomorrow is another day, so get straight back into your healthy routine in order to minimise the impact. Having a cheat meal once a week is fine, a long a it doesn't signal the beginning of the end -  and a wave goodbye to your resolve.

What are you doing differently this year to help you to keep your resolutions?

xx

Nourish: Mind, Body and Soul

It sometimes seems as though nature is against us honouring our new year's resolutions. You promise to get out and about and take some exercise in the fresh air, only for the weather to turn colder, and the skies to turn greyer. You pledge to save your pennies hard, but with the arrival of January and the necessity of playing catch-up following the expenses of an extravagant Christmas, it begins to seem impossible. Or, as in this case, I'm eager to get my teeth back into blogging - but despite having a new camera to play with and a fully-functioning computer keyboard, the darkness of the weekend seems determined to stand in my way! I'm quite certain I'm not the only one to be encountering this problem, and goodness knows, it has got to be one of the biggest pet peeves among bloggers. But, it has to be said, today really outdid itself in the darkness stakes.

But while I may have to wait until tomorrow for a second attempt at well-lit photos, that doesn't mean that post-writing itself can't get underway, and today I wanted to share with you the secret weapon I am brandishing as we stride into the new year.

I knew that I wanted 2015 to be the year I focussed on my health, and after many false starts across the past twelve months, this time, I wanted things to be different. While my intention to eat well and exercise has long been on the agenda, lack of time and organisation have been two major hindrances on my path to perfection. I use the term very loosely, by the way, as I personally believe perfection to be almost perpetually unattainable. But that doesn't mean that we can't strive to be our very best in every way that we can, and for me, amongst other things, that means getting to a the point of eating well for 95% of the time, and stick to a regular exercise schedule. No more two-week-long bursts of motivation - this time, it all has to stick.

As I mentioned in my previous post, I tend to be a bit on the stressy side. I'm a worrier by nature, and have suffered from anxiety in the past, so for me, making changes is not just about getting fit, but also looking after my general wellbeing. I have been meaning to incorporate yoga, pilates and meditation into my lifestyle for as long as I can remember, 

With these goals in mind, I wandered the aisles of Waterstones on New Year's Eve in search of inspiration, when eventually,  I stumbled upon a book called Nourish: Mind, body and Soul, written by Amber Rose, Sadie Frost and Holly Davidson. It's one of those rare books that contains everything you are looking for, all in one place, and with each of the authors taking charge of a section of the book, they've got all aspects of my lifestyle plan covered.

Amber writes the first section, beginning by talking about super-foods and offering up a number of inspired recipes for health-boosting smoothies and juices (an easy way to suck me in, as I personally drink a greens-based smoothie every day, and am always on the lookout for ways to add that extra bit of oomph). There are also sections on breakfasts, soups and salads, mains and desserts, and if you are a fan of foodie blogs such as Deliciously Ella and Oh She Glows, as I am, then this will be right up your street. There is an emphasis on clean eating, with nutritious ingredients such as eggs, kale, quinoa, avocado and sweet potato (all foods that I include in my own diet very regularly)  popping up repeatedly in a variety of contexts.

The second part of the book, written by Sadie Frost, is entitled 'Superwoman', and initially focuses on breathing and meditation, before moving on to yoga and the relationship of all of these with - and their influence on -  our emotions. Later on, she discusses how best to organise your day in order to maximise your positive output, and how to establish an energising routine to add structure to your life.

The next bit is one I think most of you will probably love - a chapter on health and beauty. If you love mixing up DIY face masks and the like from the contents of your fridge and your kitchen cupboards, then look no further! The section also touches on vitamins and minerals, body brushing and reflexology before finally drawing to a close. Very thorough, I'm sure you'll agree, but that's what I like in a book.

Holly is responsible for the final section of the book, which is aptly entitled 'Fit-woman' - Holly is a personal trainer, so there are no prizes for guessing what she is bringing into the mix. But she doesn't just bombard you with impossible-looking exercise routines and insist that you spring into action - she prepares you for the task beforehand by discussing how to alter your mindset for the better and replace negative habits with positive ones. She encourages positive self-image, offering up pointers on how to get around the obstacles (and excuses) that stand in your way. She finishes off with a four-week exercise plan, complete with healthy snack recommendations to nibble alongside it, and if you're not feeling inspired and motivated by this point in the book then frankly, there's no hope!

For me, this was just the book I needed to set me off back onto the right track in time for the beginning of 2015, and despite still only being three days into the year, I'm doing pretty well so far! I'm a natural lover of healthy eating, but that doesn't mean I'm not partial to cake and chocolate, and I tend to reach for it if I'm feeling a little bit under the weather. With this in mind,  I have spent this evening baking up a batch of sweet potato and avocado chocolate brownies with all-natural, healthy ingredients (let me know if you want the recipe - they taste much nicer than they sound!) so I will have those on standby should the mood suddenly strike! 

Fitness-wise, I was never the sporty type at school, but I have grown to enjoy a variety of types of exercise over the past few years - and this year, I aim to establish a more sustainable routine, rather than leaping in head first and doing too much, only to reach burn-out a couple of short weeks later.

If you're looking for a bit of health inspiration yourself then this one is a must-read. Do let me know in the comments if you've found a similar alternative, or if you're planning on taking a new approach to health and fitness this year - I'd love to hear what tactics you're employing!

xx

The Health Series: Beauty 'In Beauty Drink

With summer just around the corner, and having put off the usual new year gym and diet regime for as long as possible, over the past few weeks I have finally found the motivation. I've been eating better going to bootcamp, and doing gym classes, and while I've had more than my fair share of weak moments, I'm generally feeling all the better for it.

I'm the sort of person who naturally enjoys healthier options, so it's not something that is a problem for me, but over the winter, I seemed to have developed a bit too much of a soft spot for comforting foods, and along with them, a complete lack of willpower. I'll always choose brown rice or bread over white, and whenever I cook, my plate is guaranteed to be crammed with colourful vegetables. But that doesn't mean that I don't have a major weakness for chocolate, takeaways and the like. So, in order to facilitate my new healthier lifestyle (because let's face it, who was really that eager to go to the gym in the winter?), I've been surrounding myself with a plethora of foods and drinks that will help me along the way.

The first of these is Beauty 'In's Beauty Drink*, a new generation of natural and refreshing beverages which contain nutrients which enhance brain function, lessen the effects of cortisol stressors and increase serotonin production, inducing a feeling of wellbeing - and goodness knows, being the often-stressed type, these are all things I would happily accept into my life.

With various options containing  vitamins A, C, E, B2 and B6, the drinks come in a variety of flavours, and I was very kindly sent both the Acai, Grape and Hibiscus - which also contains skin-plumping hydrolised collagen - and Raspberry, Blueberry and Acai, with folic acid, calcium and collagen.

The drinks come in your standard plastic bottle with a handy pull-up cap, but if you look a little closer, there is a difference. All the vitamins and minerals the drink boasts are in fact contained in a separate section, so after removing the lid, you push down the dosing cap, releasing them into the water. Shake well, and your Beauty Drink is ready to go.

The drinks themselves taste very much like any normal fruit-flavoured still spring water, so are very pleasant to sip on. There are lots of other options to choose from, with eight in total, and as well as the drinks, Beauty In also offer Beauty Bars - organic cereal cubes with added vitamins, collagen and golden linseed - and Beauty Candy, which are sweets, again containing added health benefits.

The drinks are a welcome addition to my routine, and I like to keep one on my desk at work for a mid-afternoon boost. They aren't the sort of things you will drink and see a noticeable difference, but anything that promotes serotonin production and helps combat stress has got to be worth a pop in my book. I'm constantly trying to boost my daily water intake, and these are a great way to do so. Similarly, the Beauty Bars make a great healthy snack, and if over time they can benefit my health in other ways, as well as fortifying skin and nails and aiding hangover recovery, then I'm happy to indulge.

All products are scientifically proven to enhance the appearance of your skin, and are part of a new category of beauty and health products known as 'Alimetics' - a fusion of 'food', 'vitamins' and 'cosmetics'.

If you'd like to give the range a go, then check out Harvey Nicholls,Selfridges, Revital and and Amazon.

Have you tried any other health and beauty-enhancing foods or drinks?

If so then let me know in the comments and I will see if I can track them down.

xx