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02 8964 1673

Suite 3, 150 Lindesay Street

Campbelltown NSW, 2560

So it’s a new year and you have made the resolutions to improve your health in 2016. You have probaby come up with so many things to quit and you are looking at a tough road ahead as you go cold turkey. What about trying these 5 quick nutrition tips to kickstart 2016.   Forget Cold Turkey Many people say you won’t break a habit until your mind is ready. Well instead of stressing about how crap you will feel when you give up your dependence on sugar or caffeine, try cutting down. Limit yourself to one soft drink per day. Or only have chocolate every second day until you can live without it. Make the process gradual and you will find one day, you may not need it any more.  Banish the Extras Coffee gets a bad wrap as one thing to give up. Remember it’s not the coffee that’s trouble to your wasitline, it’s the milk and sugars that are added. Do you think skim milk is any better? Nope, it’s not. They may cut the fat out but the sugar is still there. What about the extra vanilla syrup added to mask the disgusting flavour of coffee? (yep I’m not a coffee drinker but trying to sympathise). All of these things are sabotaging your love of coffee.  Pass the Bread How many meals per day do you consume containing bread? I have seen some food diaries that have toast for breakfast, sandwich for lunch and garlic bread for dinner. I think of bread as a filler. It fills you up but doesn’t offer all of the nutrition that fruit, vegetables or meat can offer. Try a Salad without wrapping it in bread or just scrambled eggs, bacon and avocado in the morning without the toast. Cut it from 1 meal per day and see the changes. You may think you are hungry but fill yourself with a piece of fruit.  Make life more Fruity Try adding 1 piece of fruit to your diet per day. It’s simple to prepare, sometimes you can eat the skin, sometimes it needs a little peeling but it offers some great vitamins and minerals that the body needs daily. Try adding into a smoothie or slice it on top of your morning oats.  Water Weight Do you ever wonder how much extra water weight you are carrying around? As an experiment at home, I jumped on the scales and it looked like I had put on 3 kgs over Christmas. I knew that couldn’t be right as we really didn’t eat too poorly and I was still doing some light exercise. During the day I drank more water, ate all of my meals and before I went to bed I jumped back on the scales out of curiousity. I had dropped over 1kg during the day. Usually it works the other way around as our weight increases as we eat and drink throughout the day. The only thing that I change was drinking water.   Many people are stuck on the idea of 2L of water required per day but a more accurate formula is 3% of body weight. Therefore if you are a big guy, you need more than 2L and small ladies will need less. Increase your intake by 1 extra glass every couple of days until you reach your required intake.  Try one of these tips each week this month and see if you can notice the positive changes. Remember to keep it simple and not overwhelm yourself with trying to be perfect. We are human and sometimes we just want something.  For more nutrition advice, Contact us to schedule a Nutritional Coaching Session or Check out our improved 12 Week Healthly Lifestyle Challenge for Weekly Nutrition Lessons.