Let's Keep it simple, the year is speeding away from us all ready, our dietary changes we made in January to help improve our health, or to lose weight, or the opportunity to take up a new sport or look good for the summer beaches may already be slipping away from us!
But I know from a very old patient of mine, her January resolution was to change her diet and unhealthy lifestyle to affect not only the beginning of a new year, but to make changes, many simple, commonsense changes that would help improve her life forever....
Her goal was simple, to not become Diabetic like two members of her family, of course because of the inherent risks to health and wellbeing from this condition, but also the fact she hated needles...and the thought of insulin injections was a none starter. Period!
Goals are good, and though we can have short term goals, long term benefits can never be too far away if we make the right changes.
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| Lots of Fruit & Veg, variety and colour are essential |
With that in mind, in terms of Nutrition and Fitness tips for my patients and clients, if there are no underlying medical conditions then l tend to give advice on the following items that are detailed more in my previous work on balanced Energy Levels that are hopefully helpful, healthy tips for everyday life. These include:
- Concentrate on better Blood Sugar balance throughout each day to promote better sustained energy levels
- Sustained energy levels gives an individual the chance to get through busy days without out overeating and hopefully time and energy to find space in schedule to do some exercise each day.
- Balanced, quality meals with good quality healthy snacks, leaving opportunity to still enjoy some treats, which are a TREAT...and not the norm!
- Emphasis on good quality, lower GI carbohydrates during the day time, with good protein sources at each main meal
- Above and beyond emphasis on getting more than the recommended 5-a-day fruits and vegetables. Try 8-12 portions with plenty of Variety and colour on the plate
- Balanced portion sizes on the plate, more about Quality, nutritionally dense foods...less about quantity and how much food.
- Less alcohol and no smoking. Emphasis placed on good fluid intake to stop dehydration that can sometimes promote the feeling of hunger in some people and make them eat more when actually they need to drink more fluids. Good Hydration helps with the digestive system to help with the proper, daily removal of waste products from our body
- Salt reduction to promote healthy Blood pressure
- Exercise: Experts/Research points to minimum of 15 minutes of Exercise per day.
- Balanced food intake=balanced blood sugar=balanced energy=More quality less quantity=chance for effective exercise=potential weight loss/weight control/weight management. A very common sense approach to daily life.
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| Better Nutrition can help longterm health |
Exercise: Give your Body & Mind 15 minutes of Care
With my Exercise/Fitness recommendations to patients, l usually stick to a very common sense approach that looks at what people can easily do at home or within their local area instead of paying for gym membership that doesn’t always get used or doesn’t suit many people.
For a minimum of 15 minutes of exercise per day as I discussed in previous work on Fitness, l like the National Trust promotion of outdoor exercise that anyone of any level can utilise, at anytime of the year, on their own or with friends and all done at your own pace.
These common sense approaches to food and Fitness are used with most of my patients and tweaked depending on needs.
A well planned food buying and cooking plan, eating well balanced meals/snacks to provide balanced blood sugar for balanced energy needs hopefully promotes the need to eat less amounts of food, especially High calorie/High GI type Food and give you a chance to burn off more calories and waste inches than you might gain whilst eating too much of the wrong kind of thing and doing nothing.
Eat what we need, use what we need, to help us work and exercise, to sleep well in a less stress induced environment, and when we do come to play and enjoy ourselves, go out for a meal, have a glass of wine or some chocolate we wont feel too guilty as the client/patient knows they are more in control of what their body needs at the most important times, ie, work, family life, exercise, Stressful life periods.
Nutrition Advice
For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some Exercise, then come and visit me at the SoOrganic Greenwich Clinic.
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22 Nelson Road
Royal Greenwich
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