A Fresh Start for a Healthier You: Back to Basics

Let’s embrace new beginnings and start as we mean to go on. Let’s make them stick by keeping it simple and focusing on achievable goals that we can always get back to when we veer off course.

Eating

Balance your plate – Protein/Vegetables/Carbohydrates

Vegetables and protein will slow down the release of sugar into your bloodstream and keep you fuller for longer. This helps to reduce the cravings and desire for sugar. Keep the carbohydrates like rice, potatoes and pasta to a fist-sized portion and stick to one slice of bread.

Dark Leafy Greens

These are particularly good; they have been shown to reduce LDL (bad cholesterol), and they are also great because they contain magnesium and enzymes that help digest carbohydrates.

Labels

Look at Carbohydrate content on labels as well as sugar, think of every 5g of carbs as containing a teaspoon of sugar. If you’d like more information on this, take a look at Dr David Unwin – Public Health Collaboration

Fats

• Dairy – go organic or grass-fed with milk, yoghurt (could be Total Greek Yoghurt) and butter (Kerrygold or President). Don’t shy away from the full-fat version as they give you Omega 3, which non-organic/grass-fed do not.
• Fish – up your fish intake to 2 or 3 times a week. Salmon, Mackerel, Anchovy, Sardines, Herring and Trout all fit the bill. Tins are fine.
• Oils – my choice would be olive oil kept under 180°C or Coconut oil. Go for olive oil from a glass or metal container as plastics allow the oil to degrade.

Drinking

Your body is about 70% water, and losing just 1% of that makes you dehydrated. To determine your daily water requirement:

When?

Start your day with a glass of water before tea or coffee. Throughout the day, link drinking water to existing habits like meals, walks, and exercise. Carry a water bottle when you’re out and keep one by your bedside.

How much?

Daily Water Requirement (in millilitres) = 30×Body Weight in kg. For example, if you weigh 70kg, you need 2100ml of water daily, in addition to tea and coffee. Adjust based on illness, weather, exercise, and environment.

Why?

Dehydration can lead to disease, affecting normal bodily functions. Signs of dehydration include headaches, constipation, back and joint pain, high blood pressure, and indigestion.

Moving

Why?

Exercise is not just a routine; it’s a gift to your body and mind. Movement improves circulation, enhances mood, aids digestion, manages stress, supports the heart, and boosts immunity.

How?

Find the best time of day for you: put your running clothes out before you go to be, get your swimming bag ready and leave it in the way!

• Regular Exercise: Find things that you enjoy, walking the dog, running, swimming, just get out the door!
• Consistency: Keep it regular; give yourself breaks. Consistently walk 100 steps after meals, particularly in the evening.
• Hydration: Drink water before and after exercise.
• Tailor to You: find what you enjoy and get outside.
• Mind-Body Connection: Remember how you felt after exercise to motivate yourself to go again.

Thinking

The Impact of Stress

Stress affects both the mind and the body. It has a huge impact on your blood sugar and it can lead to various health issues, including headaches, digestive problems, and heart conditions. Managing stress is essential for your overall well-being.

Breathwork Techniques

• Deep Breathing: Inhale slowly through your nose, exhale through your mouth. Repeat.
• Box Breathing: Inhale for a count of 4, hold for 4, exhale for 4, pause for 4. Repeat.
• Mindful Breathing: Focus on your breath, observe each inhale and exhale.
• Alternate Nostril Breathing: Inhale through one nostril, exhale through the other. Switch sides.

Mindset for Stress Management:

• Positive Mindset: Think about the Can rather than the Can’t!
• Get outside: look at nature, let it calm and nurture you.
• Gratitude Practice: Acknowledge the positives in your life each day.
• Quiet time: Read a book, listen to music, find a quiet activity that works for you, preferably without a screen.
• Seek Support: Talk to friends, family, or professionals when needed. Set Boundaries: Know when to say no; incorporate me-time.

As you embark on this journey, remember that wellness is a journey encompassing eating, drinking, moving, and thinking. Small, consistent changes lead to lasting results.

If you have questions or ideas and those ‘A-ha’ moments, please share them in our WhatsApp group, and let’s support each other in this journey to a healthier, happier you!