Feel like you over-ate these holidays?
Now that the festive season is over, it’s the perfect time to get your health back on track. But that’s often easier said than done, so Starts at 60 chatted with Melbourne-based nutritionist Melissa Smith to find out her best tips.
The good news is you don’t have to resort to a crash diet to get back on track. Try these healthy eating resolutions for a healthier you in the new year.
Eating more fibre delivers an array of health benefits. It not only keeps you regular, it can help you lose weight, lower cholesterol, and decrease your risk of developing type 2 diabetes and cardiovascular disease.
“Beans, lentils, chickpeas, sweet potato, oatmeal, flaxseeds, broccoli, apples and pears are some of the richest sources of fibre,” Smith explains.
Fibre is also very filling, which means that it can keep you going between meals, ultimately reducing your desire to reach for a naughty snack throughout the day.
The majority of Australians don’t eat the daily recommended three or more servings of vegetables, according to a report from Nutrition Australia.
Smith advises eating a wide variety of vegetables so your body gets all the essential nutrients it needs. She recommends adding more broccoli, leafy greens, capsicum, carrots, lemon, eggplant, garlic and onions into your diet.
And filling up on veggies means you’ve got less room for junk!
Smith recommends eating protein with every meal to help the liver’s detoxification process — the liver helps filter and detoxify the materials not meant to be in our body (including the drinks you most likely consumed at Christmas lunch).
Another great tip is adding protein to you breakfast as it prevents you from getting too hungry and overeating later in the day.
Smith advises sipping on lemon-flavoured water.
“Drink at least 2 litres of purified water or flavoured [water] with fresh lemon juice or a dash of apple cider vinegar every day to help flush out toxins,” she says.
Lemon juice acts as a digestive and a detoxing agent, which revs up your metabolism and curbs cravings throughout the day.
And as part of balancing the body’s pH levels, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.
Smith also recommends replacing your morning coffee with turmeric or green tea to help the liver’s detoxification process. Green tea is loaded with antioxidants and nutrients that have powerful effects on the body.