Take Life On 2010
If you're starting the new year with a long list of resolutions to be fitter, healthier and happier, it's worth bearing in mind that realistic, measurable goals are much more likely to succeed than drastic lifestyle changes.
That means no January cabbage soup diet to make up for overindulging over Christmas and no need for 6am runs before work every day.
Small Steps to Healthier Eating
It's surprising how effective small changes can be when it comes to improving your overall health and wellbeing. Try these simple ideas to eat more healthily.
- Swapping chips for a baked potato may not seem like a big deal but if you do it regularly, it adds up and by keeping you full for longer, it will also affect what else you eat that day.
- Adding rice, pasta or potatoes can make a salad really filling. Then try adding tomatoes, peppers, carrots or sweetcorn for colour and flavour. They'll also count towards your 5 a day.
- Canned and frozen veg count towards your 5 a day, so try peas, sweetcorn and carrots. Or try adding chickpeas or kidney beans to soup.
- Tomato based sauces with chicken or vegetables are delicious and much better for you than cheese and cream sauces.
- Try swapping crisps, which are high in fat, salt and calories, for savoury snacks like crackers, rice cakes, oatcakes or breadsticks.
Realistic, achievable changes which fit into your daily life are much more sustainable than trying to change your whole lifestyle. See http://www.takelifeon.co.uk/simple-recipes.html for more details.
Eating out & Takeaways
If you like to treat yourself to a take-away on a Saturday night, or to go out for a meal, there's no point kidding yourself that you will never do these things again. Instead, think about how you can make them a bit healthier.
- Try boiled rice instead of fried rice with your Chinese
- Give chicken or vegetables on your pizza a go instead of pepperoni and extra cheese – the only thing you'll be missing out on is saturated fat and calories.
- A portion of baked beans or mushy peas with your fish supper will add towards your 5 a day and ask for your meal without salt.
For more takeaway swaps and to print off our handy Takeaway Swaps guide, go to http://www.takelifeon.co.uk/takeaways-step-5.html
Being More Active
When it comes to being more active, you don't have to join an expensive gym or force yourself to get up at the crack of dawn for a run. Again, the key is to choose something that fits into your lifestyle and won't become a chore.
- To help cut down the risk of heart disease, cancer and diabetes, you should aim to walk briskly for 30 minutes five days a week.
- The 30 minutes doesn't need to be done all at once – three 10 minute walks are just as good and you will know it's brisk if you are slightly breathless at the end of it.
- Get off the bus a stop earlier and walk to the shops instead of taking the car
- Taking the kids swimming is a fun thing to do together and helps them get to the 60 minutes of physical activity a day which is recommended for children.
For more information on ideas on how to get active with the kids visit http://www.takelifeon.co.uk/activities-with-kids.html
Alcohol
Finally, if you are making changes to be a bit healthier this year, it's worth thinking about how much alcohol you're drinking.
You don't have to be an alcoholic to be doing yourself damage. Drinking even relatively small amounts on a regular basis, can be as harmful as binge drinking and will slowly damage your body in ways that you can't see.
Making small changes to the way you drink can make a big difference to the way you feel the next day and to your long-term health. And at 200 calories per glass, a glass of wine with your dinner every night is the equivalent of eating a portion of chips or a Cream Egg every day.
For more information on how to be healthier, one step at a time, please visit www.takelifeon.co.uk
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