10 TIPS TO KICK-START YOUR HEALTH PLAN


Instead of the same old new year’s resolutions, try these inspiring tips to get back on track, from healthy eating and exercise to meditation and good sleep habits.


You’re back into the swing of things at work and 2021 is well and truly under way. Why not change the focus of your resolutions this year to concentrate more on your and your family’s health and wellbeing? These 10 simple steps are a great way to begin…

GET A MORNING NUTRIENT BOOST WITH A GREEN BREAKFAST SMOOTHIE
Invest in a blender and make a green vegetable-based smoothie every day for a week, suggests dietitian Tanya Alberts. Tightly pack two cups of leafy greens such as kale, spinach or Swiss chard into a measuring cup, toss into the blender, add water and blend until all the leafy chunks are gone.

Then add fruit such as mango, pineapple or banana, plain yoghurt and a little more water if you like, and blend again until smooth. You can also add a sprig of fresh mint. ‘Using green vegetables as the main ingredients will provide your body with a lot of the nutrients it needs,’ says Tanya. A green smoothie also contains loads of fibre and will dampen cravings.



UP YOUR VEGGIE INTAKE
For a week or two, have a homemade, non-starchy vegetable soup for lunch or supper every day. It’s a great way to up your veggie intake and fuel a rundown body. ‘You’ll be supplying your liver with the nutrients it needs to clean out toxins, soothing your gut with easily digestible fibre-dense foods, and hydrating your body with fluid,’ says Tanya. ‘The fibre also helps to regulate your blood-sugar levels.’ Use veggies such as celery, onion, carrot, baby marrows, peppers, mushrooms and green beans.

CUT DOWN ON BOOZE
‘Cut out alcohol for a month or limit yourself to one drink on the weekend, and aim to drink at least 1,5 litres of water a day,’ says dietitian Jenny Meyer. If you must have a glass of wine at night, increase your daily water intake by 500ml. Jenny suggests starting your day with a glass of warm water and lemon. ‘This helps to flush the digestive system and rehydrate the body, while vitamin C boosts your immune system.’



GET IN THE GROOVE TO MOVE
Vowing to exercise regularly is a common new year’s resolution for good reason – it significantly improves your physical and mental health. The trick is to keep it simple. Don’t choose a daunting activity or put yourself under pressure to do hour-long exercise sessions. If you can only fit in mini workouts of 15 minutes – or that’s all you have the energy for – then do that, says Jenny, but do something!

Go for a walk with the kids, put on your favourite music and dance around the house, or do gentle stretches at home (there are plenty of helpful YouTube videos). You just need to start! Exercise improves your mental and physical health. The trick is to keep it simple. If you can only fit in mini workouts of 15 minutes – then do that. You just need to start!

GO EASY ON THE CAFFEINE
‘Limit yourself to two cups of coffee a day, and instead of a third or fourth, drink water or herbal tea instead. Too much caffeine can increase your anxiety, raise blood pressure and negatively impact the quality of your sleep,’ says dietitian Kirby Hendricks. ‘If you find it difficult to drink plain water, try sparkling water or add cucumber, lemon slices, rosemary, mint or strawberries for flavour.’

GET YOUR 40 WINKS. NOT HAVING ENOUGH SLEEP IS UNHEALTHY
Sleep plays a huge role in your hormonal and mental health, which ultimately affects your food choices,’ says Tanya. The hormones leptin, ghrelin and insulin affect appetite, how fat is metabolised and fat storage. A lack of sleep lowers production of these hormones, which in turn affects metabolism, blood sugar and kilojoule intake. ‘Aim to get seven to nine hours of sleep a night and stick to the same sleep routine – try to go to bed and wake up at the same time, even on weekends.’

GO MEATLESS AT LEAST ONCE A WEEK
‘Make meat-free Mondays a tradition. Eating less meat helps to reduce your risk of chronic, preventable conditions such as cancer, cardiovascular disease, diabetes and obesity,’ says Jenny. ‘Swap out red meat or chicken for vegetarian alternatives such as beans, lentils or chickpeas along with plenty of fresh salads and vegetables.’ Cutting down on the amount of meat you eat has also been known to aid weight loss and improve digestion. Plus it can save you money!



USE SPICES FOR A FLAVOURFUL PUNCH, PARTICULARLY ‘WONDER SPICES’ SUCH AS GINGER AND CINNAMON
‘Ginger helps to ease digestion, improve circulation, decrease inflammation and break down mucus,’ says Tanya. Use it in salad dressings, to make tea and in smoothies. ‘Cinnamon kick-starts the metabolism by raising your body temperature and it’s also a natural blood-sugar stabiliser.’ Add cinnamon to oats or mix it with chia seeds and almond milk for a quick, healthy pudding.

LIMIT YOUR SUGAR INTAKE
‘Break the habit of sweetened tea and coffee, as well as sugary snacks like biscuits, rusks, cakes, pastries, sweets and chocolates,’ says Kirby. ‘Instead, get your healthy sugars from fruit – your gut (and your waistline) will thank you.’

QUIET YOUR MIND
Meditation has been shown to reduce stress, improve concentration and focus, lower high blood pressure, boost your mood and slow down ageing. Schedule time for silence, even if it’s just five minutes in the morning or at the end of the day. Try to empty your mind and just sit and breathe.

THE DANGERS OF DETOX
After the festive season, a detox can be tempting, but it’s not a good idea. ‘Your liver and kidneys have been designed to clean your body and rid it of toxins, if you give it the correct nutrients to do so,’ says Tanya. These include iron, vitamins A, B and C and potassium. Starving yourself to lose weight is another no-no, she adds. ‘Skipping meals can lead to binge-eating. In some people, skipping meals can also slow down the metabolism and activate stress hormones, which in turn can lead to the body storing excess fat.’

 JET CLUB HELPLINES
For free advice on any health problems or queries, Jet Club members can call our helpline.

SA & Namibia
0800 00 45 45

Botswana, Lesotho & Swaziland
+2711 991 8258


BY LINDSAY DE FREITAS



10 TIPS TO KICK-START YOUR HEALTH PLAN 10 TIPS TO KICK-START YOUR HEALTH PLAN Reviewed by Michelle Pienaar on January 15, 2021 Rating: 5
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