It’s great to kick start your New Year health with a few easy wins! The trick with New Years’ resolutions is to make them achievable and sustainable. There is little point in going ‘all-out’ in January, only to lose motivation totally, as February starts.
To help you on your journey, Clinical nutritionist Suzie Sawyer shares three top changes you can make TODAY for long term health results!
Start the day right
This one is so simple but oh so effective! Start every day by drinking 500ml of warm water (it should be body temperature) with some sliced fresh lemon and crushed ginger. This should be done when you first get up, for the greatest benefit.
Whilst the liver has carried out its normal detoxification processes during the night, some additional gentle cleansing first thing will certainly add a spring to your step. Lemon water will help flush out the digestive tract and also encourage liver enzyme production. Plus it also helps to alkalise the system encouraging energy levels to soar and skin to glow.
Ginger is a great winter spice that helps rev up the immune system. It also feeds the good gut bacteria aiding digestion, and warms up the body ready to start the day. At this time of year when bugs are rife, both lemon and ginger will help fight any nasty invaders that may cross your path.
Include protein at every meal
Protein is needed to maintain well-balanced blood sugar levels which, in turn, keeps energy levels sustained throughout the day.
Protein is also essential for tissue repair, hormone production, beautiful hair, skin and nails and enzyme function; it’s absolutely key for life. Many people believe they need to eat lots of carbohydrates such as pasta, rice and bread to feel full. However, it’s actually protein that fills you up and stops those cravings for unhealthy sweet treats. So increasing your protein is also going to benefit any weight loss plan (and who wouldn’t want help with that at this time of year!)
Eggs, fish, chicken, dairy, turkey and meat are all great sources of animal protein. Great vegetarian sources are soya, tofu, tempeh, beans, lentils, grains, peas, nuts and seeds. Clearly, there’s a great choice of high protein foods; you just need to include some at every meal time. You’ll feel more energised, fitter, stronger and happier really quickly just by sticking to this simple rule.
Have a daily juice
This is not intended to replace a meal, but having a juice mid-morning provides a great nutritional ‘top-up’ for the day.
Whilst the recommended daily amount of fruits and vegetables is a minimum of five daily, from a nutritional perspective we ideally need around ten or more, which of course is not easy to achieve within our busy lives. Currently, only around 25% of the population are achieving this recommend minimum level of 5 a day. Therefore, juicing is a really easy way of increasing fruit and veg intake.
Ideally a juice should contain mainly vegetables with some additional low glycaemic (not too sugar-laden) fruits. A great recipe example would be carrot, apple, celery, parsley and red pepper. Carrots are loaded with immune-boosting beta-carotene, which is converted into Vitamin A. Apples and peppers contain lots of vitamin C. Celery is great for keeping blood pressure in check and alkalising the body, and any green food such as parsley is packed with chlorophyll, also known as the ‘food of life’.
It’s easy to see how many more nutrients you can obtain from having just one juice a day. And by including whole fruits and vegetables at meal times and as snacks, then you’ll still be getting the essential fibre and enzymes that are naturally found in these whole foods.
So put these three easy wins into practise this year to supercharge your health in 2019!
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