Zoe’s 10 tips for developing a healthy eating and lifestyle plan:
1. Keep a weekly food diary
Awareness is the key to making changes. Write down everything you eat, the times of day you eat these foods, and how you feel before and after eating.
2. Eat regularly
Regular eating every 2-3 hours helps stabilise your blood sugar levels, reduce cravings and keep your metabolism burning. Eat 3 normal meals and 2-3 healthy snacks throughout the day.
3. Drink/liquid goal
Drink 2-3L of water per day and cut out all soft drinks, cordials, caffeine drinks, juices and alcohol.
4. Education is the key
Every meal you eat should have a balance of the three beneficial food groups; complex carbohydrates, essential fats and protein.
5. Holistic approach
We tend to think food is the only factor when putting on weight. Look at your exercise, both planned and inconsequential.
6. Lifestyle changes and habitual changes
By changing the way you live your life and recognising bad habits, you are more likely to make this a lifestyle change and NOT a diet.
7. Have balance
Focus on the weekdays and relax a little on the weekend.
8. A society of quick fixes
We think dieting will be the solution and when it does not work, we revert back to our old and, most of the time, bad habits. Change takes time!
Progressive changes focusing on one meal at a time. This is more achievable and you will feel the difference.
10. Enjoyment eating
Food is about passion and socialisation so enjoy it, but don’t abuse it and it won’t abuse you.
Zoe’s ‘healthy day’ diet:
Breakfast: Toasted Burgen soy and linseed bread with banana and low-fat ricotta.
Snack: 2 pieces of fresh fruit.
Lunch: Wheat-free or wholemeal wrap bread with chicken breast, avocado, tomato, lettuce with a yoghurt and lemon juice sauce.
Snack: an Attiki yoghurt or plain soy yoghurt
Dinner: BBQ lamb served with 1 small sweet potato and a rocket salad (instead of butter try either yoghurt or avocado)