21 Day Challenge

#1 Drink more water. Everybody's water needs can differ but in general about 2L is recommended. Drink water, herbal teas, the water content of fruit & veg does count, but of course the amount within each will vary. If you find plain water difficult to drink add a slice of fruit - lime, lemon, orange or a little sugar-free squash.

#2 Include protein in each meal & try to include in snacks also. Think... do you eat a protein food in each meal?? Protein is important at every age, needed for growth & repair of body cells. These foods are very nutritious & satisfyingly filling - meat, poultry, fish, eggs, milk, cheese, yoghurt, beans, lentils, soya foods such as tofu, nuts, seeds, quinoa, hummus. Add nuts & seeds to porridge; add lentils or quinoa to salad; snack on hummus & carrot, apple or celery.  

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#3 Eat wholegrain, wholemeal or whole-wheat carbohydrates such as bread, rice & pasta. These are more nutritious, will fill you up, sustain your energy levels for longer & provide you with more fibre than white carbs. You can also include quinoa, millet, buckwheat, barley, oats. If you already do this, I challenge you to include some of the following in your diet - Brown, red, black or wild rice are all good choices. Try wheat free pastas such as those made from lentils, chickpea, edamame or pea. Choose spelt, oat or sprouted whole grain bread. See what you can find in the supermarket, farmer’s market or health food shop. Or bake your own bread!

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#4 Eat at least one fruit or vegetable with each meal. If you already do this make it two portions. Or eat fruit before a meal if it includes only a little veg. Your fruit & veg intake should be 5-7 portions/day. In general, ‘more is better’ when it comes to fruit and veg. If you’re unsure of what constitutes one portion here’s an idea - a fist size serving of veg; two cupped hands of leafy greens; one medium fruit - banana, apple; 2 small fruits – plum, kiwi. If you find it difficult to eat enough fruit & veg but like juice, juice a mix of fruit & veg together to get the best of both.

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#5 Eat healthy fats – avocado, salmon, tuna, seabass, sardines, mackerel, seeds, seed oils, nuts, nut oils & olive oil. Reduce saturated fats – butter, margarine, takeaways, fried foods, cakes, biscuits, pastry, cheese, processed foods containing hydrogenated & trans fats. You need fats to absorb fat soluble vitamins A, D, E & K so cutting out all fats is not a good idea. Healthy fats aid brain function & heart health, lower cholesterol & blood pressure, decrease inflammation & contribute to healthy hair, skin & nails. Remember - Everything in Moderation.

#6 Eat two portions of fish a week.  Consuming two or more servings is associated with a 30% lower risk of developing coronary heart disease over the long term, studies show. Oily fish & white fish are both good sources of lean protein, minerals & omega-3. Oily fish are especially high in certain omega-3 fatty acids, which protect the nervous and cardiovascular systems, and in fat soluble vitamins which aid bone, joint, muscle, skin & eye health. Grill on a high heat to seal in nutrients, or steam or oven bake. Add flavour with lemon, ginger, garlic, chilli, green onion, ground or fresh herbs or your favourite spices.

#7 Get quality sleep – Sufficient & quality sleep is often under estimated, by that I mean sleeping through the night, waking up well rested & having energy for the day ahead. Go to bed at a reasonable hour, between 10 & 11 is best for most people but certainly by 12 you should be in your bed. If you’re not doing this start today, even by going 15 minutes earlier than you usually do to begin with. Set an alarm to remind you to go to bed. Insufficient sleep only adds to stress which doesn’t help your body or those around you if you are irritable. If you have difficulty falling or staying asleep listen to meditation or relaxing music when you get into bed to help you drift off to sleep. This can also help to put all those thoughts or the ‘to do’ list out of your mind. If you have to write those things down before sleep then do. And start telling yourself tomorrow is another day!

#8 Eat healthy snacks – if you do need to snack, aim to eat more healthy snacks. Don’t use snacking as an excuse to eat unhealthily. Choose fruit, yoghurt, crackers & cheese, an apple or banana topped with nut butter, veg sticks & hummus. Again remember – everything in moderation!

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#9 Replace sugary drinks with either a sugar-free alternative or choose still or sparkling water.

Sugary drinks may be the unhealthiest thing you can drink or even consume, full stop! These are loaded with sugar, which is linked to numerous health concerns, including tooth decay, low bone density, heart disease, obesity & type 2 diabetes. Not to mention the fact you can become addicted.

One 330ml can of fizzy drink can contain about 35g/9 teaspoons of sugar.

To put this in perspective - the World Health Organisation’s guidelines on sugar intake for adults & children says that no more than 10% of a person’s energy intake (calories) should come from sugars. If an average adult requires 1,500-2,000 calories per day, 10% of this would equal 10-14 teaspoons of sugar per day. A teaspoon of sugar is approximately 4g or one sugar cube. (Source: Diabetes Ireland) Think before you drink!

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#10 Eat eggs. Especially in the morning.

Eating eggs for breakfast has been shown to cause people to consume fewer calories during the day, which is good for weight loss. Compared to a breakfast consisting of cereal or croissants, eggs result in feeling satisfyingly full, less hunger and a lower desire to eat as they balance blood sugar levels. They are rich in high-quality protein, vitamin D and B complex. Eat eggs for breakfast a few times in the week, poaching or soft boiling them is best.

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# 11 Read the labels before you buy, especially when buying “diet foods”. Many people are health conscious now & pick up diet foods without considering their content.

Some diet foods often labelled “fat-free,” “low-fat,” “fat-reduced” or “low-calorie” can be very deceiving. Sugar & other ingredients are often added to compensate for the lost flavour & texture that the fat provided. So read the labels & compare the sugar & fat content of these products; comparisons should be made for equal amounts e.g. per 100g/ml, which should be stated on products.

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# 12 Make a shopping list & don’t shop when hungry. Most of us know this but do you do it?

Hunger fuels impulse buying & very often unhealthy processed foods or ready-made meal choices.

To avoid giving in to impulse buying, plan ahead & write down what you actually need. By making & sticking to your list, you will not only buy healthier foods but also save money & have healthier foods in your kitchen, which will make clean eating easier. So, make a shopping list this week.

#13 Exercise! 30 minutes of moderate intensity exercise per day, 5 days per week is recommended.

Good nutrition & exercise generally go hand in hand for a healthy body & mind. Apart from strengthening your muscles & bones, studies have demonstrated that exercise improves mood, can decrease feelings of depression & help manage anxiety & stress. All of these feelings are most likely contributors to emotional & binge eating & drinking. Exercise may also aid weight loss, increase energy levels, improve sleep & reduce risk of chronic diseases. Examples of moderate intensity activity are: walking briskly (about 3½ miles per hour), cycling (less than 10 miles per hour), general gardening, golf (walking & carrying clubs), water aerobics, tennis (doubles).

For increased health benefits 60 minutes per day 5 days per week is recommended. This of course does not have to be done in 5 days, it can be spread throughout the week.

If you find it difficult to get time to exercise begin with just 5 minutes a day or simply take the stairs & go on short walks whenever possible.

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#14 Eat at least one fruit or vegetable this week that you’ve never tried or that you don’t usually have. We can all get into a routine of consuming mostly the same foods & drinks every week. Try to change that habit. Vary your diet more - Foods provide our bodies with a range of nutrients by broadening your diet you are gaining more nutrients from a variety of sources. Start with a new fruit or veg this week.

#15 Eat yogurt. It’s a healthy choice regardless of whether you choose natural or Greek. They’re both a good source of protein, calcium & probiotics (good bacteria that help keep your gut healthy). Choose natural yogurt as flavoured varieties add unnecessary sugar - some can have up to 7 teaspoons of added sugar. If you want or to add flavour try some of these - a little honey & cacao; maple syrup & desiccated coconut; vanilla extract, cinnamon & nuts or seeds; granola.

#16 Eat a variety of fibre from whole fruits, vegetables & whole grains. This means eating an apple with its skin; eating wholegrain or whole meal bread, rice, pasta. Cut down on refined carbs which are low in fibre, such as white bread & pasta & sugary cereals, which are likely the main offenders for most.

Dietary fibre aids the functioning of your good gut bacteria, nourishes your colon wall, can reduce your appetite & decrease the rise in blood sugar after high-carb meals.

If you’re aiming for a healthier lifestyle, you should make sure to get adequate fibre in your diet, but don’t go overboard by increasing your intake too quickly or your digestive system won’t thank you!

#17 – You can have a treat. Not exactly a challenge I know. Your healthy diet has to be sustainable to be a ‘lifestyle’, therefore denying yourself your favourite dessert or pack of crisps is not realistic long term.  

Allow yourself an appropriate indulgence now & again without feeling guilty, maybe once a week or once a month. Do what works for you & keeps you on track to make healthy choices the rest of the time. So, whether it’s an ice-cream or a favourite indulgent meal, enjoy it! Everything in moderation!

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#18 Take time to relax and breathe, even if it's only for one minute. Give your mind a break. Here’s some ideas: Sit, close your eyes & notice your breathing. Do a body scan. Sit & listen to your favourite song or a guided meditation. If you prefer something active, do 3-5 minutes of yoga or stretching when you need a break from sitting at the computer. Take a walk. Cook or read if you find those relaxing.  If you think you don’t have the time just consider how much time you spend looking at your phone unnecessarily throughout the day. Find just 1 or 2 minutes for yourself.

#19 Be more environmentally friendly. Reduce your water & food waste & help the environment & your pocket.

Here are some tips: Store some fruit in the fridge if it tends to spoil in the fruit bowl or buy frozen fruits like berries if that’s an easier option. To keep berries fresh for longer – soak them in a bowl of water with a few splashes of apple cider vinegar for a few minutes. Drain them, dry & keep in the fridge. Bananas going to spoil - peel, slice, wrap in clingfilm & freeze – then to use, add them to smoothies/juices or let thaw a little & eat (a nice sweet treat for children). Use leftovers for a quick lunch or post workout meal or freeze leftovers of meals, soups or other foods which may be about to reach ‘best before’ or ‘use by’ date. Even freshly cut veg such as peppers & onions which won’t be used can be frozen.

Wash fruit & veg in a basin or bowl & use this water for plants afterwards. Use the same glass throughout the day for drinking water or refill a bottle to cut down on glasses to wash. Don’t overfill the kettle. Use only the amount of water required to cook food & a small saucepan if it is big enough.

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#20 Eat a healthy food that you have never tried before.

Be adventurous - you’ve probably ‘been meaning to try’ a food or heard of something & wondered what it’s like. Buy the food, look up a recipe & try it out.

Some ideas for you: quinoa, millet, tofu, seeds – linseed, chia, or hemp seeds, fresh root ginger, turmeric, cinnamon, red or wild rice, pea or chickpea pasta, sweet potato, kale, a variety of mushroom – portobello or shiitake, red or green lentils, smoked salmon, prawns, kidney beans, hummus, cottage cheese or quark, kefir, dark chocolate(70% +), coconut water, a dairy free milk – almond, oat, coconut, hazelnut, soya, herbal teas or chai tea.

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#21 Set your goal.

I hope some of you have made some positive changes which you will continue with. My final challenge is to help you stay focussed on being a healthier you.

Do you want to be able to walk up a stairs without getting breathless or cycle with your children without tiring after 10 minutes or fit into jeans you wore a year ago or have healthier skin & hair? These are all great reasons that could motivate one to improve their diet & lifestyle.

What’s yours?

Set your personal goal to motivate you, keep you focussed on making healthy choices & feeling good.

Think of the one positive effect being healthier can have on your life. But realise it will actually have so many more than just this one.

Remember - You Can Do It – ‘One Step At A Time’