“What you eat in private, shows in public”

EatPrivateShowPublic Sticking to your lifestyle plan is not always easy. Temptation (sugar, fat, salt, carbohydrates) comes in multiple forms and is often hidden in our foods.

From time to time we’re all guilty of eating foods that don’t support our wellbeing. More often than not this is done in the safety and comfort of privacy, the effects of which can quickly be seen in public!

What’s important is that you minimize these occurrences and ensure most of the time you’re eating good foods in appropriate quantities. The more you can stick to your lifestyle plan, the more health you will regain and the better you’ll feel.

Plan to succeed – simplify your meals and make slow incremental changes in diet and exercise. Every step you make in the right direction counts.
Everything in moderation – reduce portion sizes and don’t consider any foods or drinks taboo – you’ll just crave them and eventually give into temptation. It’s better to have a very small portion and enjoy it.
Eat in balance – ensure you eat three balanced, well spaced meals a day and include smaller snack in between if you’re feeling hungry (6 x 200 calorie meals may work better for you than 3 x 400 calorie meals). And don’t skip breakfast – it is the most important meal of the day.
Create eating rituals – Buy a special set of plates, cutlery, glass, place mat and napkin. Use them to set a place at the table for every meal. Lay your meal out and take the time to sit and enjoy it. Focus on the job at hand and don’t distract yourself with other things while eating.
Hydrate – Drink 300mls of water before every meal to help fill you up before you start eating, and ensure you consume at least 2 litres of fresh or filtered water each day.
Fresh is best – Fresh fruit and vegetables are great hunger solvers, are low calorie and contain all the nutrients you need to regain wellness. Raw and organic is best, and choose brightly colored fruits or vegetables as they’ll be high in anti-oxidants. Cut back on packaged and processed foods which are more expensive but have little nutritional value.
Reject added nasties – Fats, sugars, salts and refined carbohydrates should be minimized as much as possible. Instead of margarine or butter, swap it out for avocado (in small quantities) or 2% ricotta. Replace sugar with Stevia or cut it out all together. If you’re going to add salt, use one that’s high in minerals (Himalayan, celtic sea or pink salt) and use it sparingly. Choose complex carbohydrates and avoid anything that’s highly processed and has numbers for ingredients.
Learn to cook – Steaming or grilling are the best cooking options to retain nutrients and flavour. If you’re not a cook then ask a friend, or take a couple of cooking made easy lessons to give you the confidence.
Have a buddy -Having someone to report to on a daily basis can help keep you in check. And if you’re heading out to a restaurant they can also act as your “wing man” to keep you on the straight and narrow!