Wealden Times | WT225 | Jan & Feb 2021| Education supplement inside

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Nourish to Flourish Nutrition & Lifestyle Coach Charlotte Lau gives her recommendations to prioritise your health this February After a holiday of over-indulgence, there’s nothing more appealing than a ‘quick-fix’. With the instant-gratification culture we are surrounded by and ambitious new year’s resolutions, it’s no wonder that, by February, 80% of us fail to stick to our new regimes. Studies repeatedly show that crash and yo-yo dieting can cause short term water loss but in the long term actually promote a vicious cycle of deprivation, self-blame, failure and in fact, weight gain. Instead of wishing for overnight success, consider your path to a healthy lifestyle as a journey; where purpose, education, daily habits and consistency are key for long-term, sustainable change. If there is one thing 2020 has taught us, it is to prioritise our health, and for that there are no ‘quick-fixes’… it’s all about layering change and building new habits, one step at a time. New year… what better time to embrace a new habit? Give it a go... THE MEDITERRANEAN DIET Studies have shown that following the Mediterranean diet may benefit heart health, protect against type 2 diabetes and reduce levels of inflammation in the body. Unlike other popular diets, the Mediterranean diet focuses on including whole foods rich in diversity, good-quality and nutrient dense, rather than counting calories or tracking macronutrients. Healthy fats, fruits, vegetables, nuts, seeds, legumes, and whole grains are a few of the key components. Extra-virgin olive oil, moderate consumption of fish and poultry, dairy products and red wine also feature, whilst lower consumption of red meats, processed foods and sugar is encouraged. Learn to... START SMALL & CELEBRATE YOUR SUCCESS The key to building new habits is to start small. Even smaller than you think. So if you’re looking to increase your movement, start with a 1 minute walk/ run, or just 2 push ups. It doesn’t sound like much, but you are more likely to stick to this than aiming for 3 gym sessions a week. (…it’s February, it’s cold). Set yourself up to succeed… make it EASY and enjoyable. Now decide; where does it naturally fit into your day? The consistency of the time and place of these habits is important, repetition is what helps it become automatic. Emotions drive habits. If you are successful in doing 2 pushups or a one minute walk (you may even do more) you will feel good about yourself. It is this positive emotion, that rewires your brain into wanting to do it again. Celebrate the small steps and congratulate yourself on your achievements. This creates a ripple effect, making us want to do more and helps build long term change. If the habit seems unattainable right now, adjust it or try a new one. Better to make a tiny habit that you can stick to, than a big change that only lasts a week. Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com Step away from... ONE SINGLE APPROACH A healthy lifestyle is more than just the food we eat. Targeting your diet alone may not achieve optimal health as there are many other factors that come into play. Movement, sleep, mindset, social networks, knowledge, practical skills, our surroundings and nourishing food all play a role in the jigsaw of health and whilst our goal may be to lose weight, the food we consume is not the only thing that can affect this. Embedding healthy habits into your current lifestyle lays strong foundations for optimal health. 119 priceless-magazines.com
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PRICELESS JANUARY & FEBRUARY 2021 E
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Wealden Times | WT225 | Jan & Feb 2021| Education supplement inside

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