Reasons to be Healthy!

Photo

Sat, 11 Aug 2012 07:02:55 -0400

peacefulserenityxhealthylife: 10 months, 38kgs / 83lbs...

Wed, 25 Jul 2012 04:11:41 -0400

10 months, 38kgs / 83lbs lost!

HW: 111.5kgs / 245lbs

GW: 85kgs / 187lbs

CW: 73.5kgs / 162lbs

I have to admit, only over the last week or so have I actually began to “see” my body now, for what it really is. Up until this point I’d always accepted kind comments about my improved physique, believed I do look good and marveled over the kind words spoken by those who wish to tell me what they think of my efforts. All the while I was stuck in my “old” body, in my mind, though not in a negative way. It was neutral thinking.

I know having lost 38kgs has drastically changed my body, so much so that people I once knew who see me now almost don’t recognise me. (I haven’t decided whether that’s a good or bad thing, haha!) Over the last month my body composition has changed, having done continuous bouts of physical activity; allowing my muscle tone to shine through.

It was until the last week or so of having done so much physical activity, my body welcoming it and feeling beyond pumped with endorphins that the old lingering views of myself seem to have diminished into the past. Over the last month I’ve learned to let the past go, I’ve dealt with ancient emotional issues. In doing so, the weight feels as though it’s been lifted off of my shoulders. The past and it’s events no longer plague my present, I’m able to live in the present moment all the while being conscious about the future.

My mindset now is toughening and I’m working towards becoming unbreakable. I ammuch stronger, body and mind. Moreso than I have ever been in my entire life leading up to this point. I feel incredible, from the inside out.

peacefulserenityxhealthylife: keepcalmanddrinkwater: Fruit is...

Wed, 13 Jun 2012 06:20:33 -0400

peacefulserenityxhealthylife:

keepcalmanddrinkwater:

Fruit is important in your diet. But unfortunately it sometimes gets a bad name for its sugar content. There are two types of sugar in fruit, natural sugar and added sugar.

NATURAL SUGAR

Fruit contains some sugar that occurs naturally. This sugar is called fructose. Fructose, like any sugar has no nutritional value, all is does is generate energy. However, fructose foods are still naturally nutritionally rich overall. Therefore fruit is healthy. They are a very beneficial source of sugar rather than foods with sugar artificially added to them ( Candy bars etc).

ADDED SUGAR

Juice concentrate that does not have ‘100 % natural’, ‘No sugar added’ etc, usually contains more added sugar than others. Sucrose is the main sugar added here. However, many companies instead add additional fructose. But this fructose is from a chemically-formulated & very intense sweetener. Fructose is used more than sucrose because it is relatively low cost. It is also the sweetest of all naturally occurring carbohydrates and is regarded as being 1.7 times as sweet as sucrose.

How to determine if a food product has added sugar:

Check ingredients list for the following: Note: The largest ingredient will be named first on the list.

Brown Sugar

Dextrose

Fructose

Glucose

Corn-Syrup

Lactose

Invert Sugar

Raw Sugar

Sucrose

Molasses

Maltose

There are, unfortunately a few others too. You can eat fruit! You can eat plenty of fruit if you are eating it with plenty of vegetables, lean protein, complex carbohydrates etc. Like everything else, it just has to be eaten in moderation in a healthy-balanced diet full of variety. Fruit is a fantastic natural energy generator and is often eaten before a workout.

Eating fruit would only be bad if you where eating large amounts of it. You would have too much sugar in your diet and you would also be lacking in nutrients that you need from other foods. And your carbohydrates level may also be very high.

CLASSIFICATIONS:

Very High in sugar, but remember it is NATURAL SUGAR: Cherries, Mangos, Figs, Grapes, Banana’s, Dried fruits like raisins.

High in sugar: Plums, Kiwis, Pineapple, Oranges.

Low to Medium amount of sugar: Strawberries, Watermelon, Peaches, Blueberries.

Lowest in Sugar: Raspberries, Blackberries, Cranberries, Rhubarb.

Looking at the classifications list, I eat a lot of those fruits. Grapes and Banana’s are classified as very high in sugar. And oranges are high in sugar. I think everyone in the weight loss / fitblr community eats them at least once a week (Bananas, oranges I mean, not all types of fruit lol, we eat fruit all day ha) ! So what fruit should I eat? ANY OF IT. You want that orange? You want that banana? Oooh high in NATURAL SUGAR. Oh well then it is not a problem. It is natural. It is ok to eat in moderation. It is ok to have an orange, a banana and ten grapes. Just like it is ok to have a chocolate bar once a week, or twice a week. It will not make you gain 10000000000 + pounds. MODERATION IS KEY.

Now, please. No more ~~freakin’~~fruitin’ questions about fruit! Unless it is about which fruit is my favourite. Which I shall answer as, Strawberries & Pineapple.

X

I’m so thankful this exists.

peacefulserenityxhealthylife: August 30th 2011 to June 7th...

Tue, 12 Jun 2012 17:34:11 -0400

peacefulserenityxhealthylife:

August 30th 2011 to June 7th 2012!

Oh boy, do I feel amazing! Now that the excess fat has left my body, I can now function to the best of my ability. The difference between my back from August until now, goodness gracious. I’m just a little proud of myself?!?

I’ve made quite a few progress updates lately, to read about how I feel about my transformation and the activities I am now capable of due to this impeccable health and fitness I’ve created for myself, have a look through my Before and Afters or my Progress tabs!

Want a little inspiration?

Just starting out your journey?

Healthy, easy recipes?

A guide on how to live a positive life?

Exercise tips and videos?

Nutrition advice?

It’s all here on my blog and I welcome you to peruse through them. This is how I lead a positive, healthy life. Hopefully inspiration will fill your day and you’ll be motivated to do something more with the time you have right now. There is no time like the present!

Make healthy choices, every single day.

peacefulserenityxhealthylife: yogi-health: 7 Health Benefits...

Tue, 12 Jun 2012 07:45:33 -0400

peacefulserenityxhealthylife:

yogi-health:

7 Health Benefits of Celery:

Immune System: The high amounts of vitamin C in celery promote a healthy immune system.

Blood Pressure: Celery contains pthalides, which have been shown to lower blood pressure by relaxing the muscles around the arteries and allowing vessels to dilate. The calcium, magnesium, and potassium in celery also helps regulate blood pressure.

Cholesterol: The pthalides in celery may also lower cholesterol by increasing bile acid secretion.

Cancer: Celery contains coumarins which have been shown to be effective in the prevention of cancer.

Diuretic: Celery has been used as a diuretic for centuries. Its diuretic effect comes from its balance of potassium and sodium which helps to flush out excess fluid from the body.

Inflammation: Celery is believed to have anti-inflammatory properties, which may help with ailments attributed to inflammation such as arthritis.

Diet Aid: Celery will not directly cause you to lose weight, but it is a great aid in weight loss because it is very low in calories and has a lot of filling fiber.

Plus it’s beyond delicious. Add 100% natural peanut butter to the equation, well.. no words can describe.

Just starting out on your weight loss journey to a healthy, sustainable lifestyle?

Sat, 26 May 2012 22:43:41 -0400

Just starting out on your weight loss journey to a healthy, sustainable lifestyle?:

peacefulserenityxhealthylife:

Are you looking for a little inspiration to brighten your outlook towards health?

Have a look through my tabs! They’re packed with helpful information, tips, recipes, workout videos but above all positivity. This journey is by no means an easy one, with a positive mindset going in is going to benefit you in ways you never thought imaginable. It takes time, persistence and determination to achieve your goals.

Everybody has to start somewhere, there’s no better time than right now. Pick yourself up and enjoy a nice walk outdoors, around the block, to the park, to the beach or even just around your house doing some general tidying. Any form of physical activity, aim to fit some in today… and tomorrow… and the next day.

Be your own motivation. You have it within yourself to reach your infinite potential, let’s work on getting your mind around the barriers you may face and absolutely obliterate them with your drive, your passion and determination to succeed!

Nutrition- tips and websites to visit to get your nutrition in check

Recipes- to give you some simple, juicy and delicious new ideas

Exercise- workout videos of every type imaginable, visuals on how to begin

Inspiration- this is where you’ll find information in the form of visuals, positivity towards weightloss, health and general well being

Quote of the Day- this one speaks for itself. Quotes that I live by, that have helped shape me into the person I am right now.

Feel free to let me know if this has helped you in some way, if there is anything you’d like me to add to the tabs, ideas on what else to can create to help you guys through your journey. I’m here for you, we’re in this together.

Photo

Mon, 21 May 2012 11:10:05 -0400

living-healthy-for-life: 10 Food Additives to Avoid by...

Thu, 17 May 2012 04:37:51 -0400

living-healthy-for-life:

10 Food Additives to Avoid

by Laurentine ten Bosch, Producer Food Matters

1. Artificial Sweeteners

Aspartame, (E951) more popularly known as Nutrasweet and Equal, is found in foods labeled “diet” or “sugar free”. Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the components of this toxic sweetener may lead to a wide variety of ailments including brain tumor, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors. Read more about the dangers of Aspartame here.

Found in: diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breathmints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste

2. High Fructose Corn Syrup

High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Found in: most processed foods, breads, candy, flavored yogurts, salad dressings, canned vegetables, cereals

3. Monosodium Glutamate (MSG / E621)

MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the “I’m full” function which explains the effects of weight gain.

Found in: Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats

4. Trans Fat

Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increases LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.

Found in: margarine, chips and crackers, baked goods, fast foods

5. Common Food Dyes

Studies show that artificial colorings which are found in soda, fruit juices and salad dressings, may contribute to behavioral problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:

Blue #1 and Blue #2 (E133)

Banned in Norway, Finland and France. May cause chromosomal damage

Found in: candy, cereal, soft drinks, sports drinks and pet foods

Red dye # 3 (also Red #40 – a more current dye) (E124)

Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission

Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!

Yellow #6 (E110) and Yellow Tartrazine (E102)

Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.

Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!

6. Sodium Sulfite (E221)

Preservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.

Found in: Wine and dried fruit

7. Sodium Nitrate/Sodium Nitrite

Sodium nitrate (or sodium nitrite) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the USDA actually tried to ban this additive in the 1970’s but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It’s actually a color fixer, and it makes old, dead meats appear fresh and vibrant.

Found in: hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat

8. BHA and BHT (E320)

Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.

Found in: Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello

9. Sulfur Dioxide (E220)

Sulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.

Found in: beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.

10. Potassium Bromate

An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.

Found in: breads

The most delicious looking snack display, mmm.

Mon, 30 Apr 2012 19:14:14 -0400

The most delicious looking snack display, mmm.

Avocados are incredibly delicious, versatile and nutrient...

Wed, 25 Apr 2012 21:18:35 -0400

Avocados are incredibly delicious, versatile and nutrient dense.

They are rich in potassium (higher than bananas)High in Vitamin K- (allows your blood to clot normally, and helps to protect your bones)Fairly high in the B-Complex Vitamins,Contains Vitamin A, C, E, and,Are rich in magnesium, iron, calcium and other trace mineralsFat! Healthy fat!

Avocados are extremely rich in fat- (Roughly 20-25 grams per fruit). This is the good fat, folks. It is pure, raw, plant-based, nutrient dense, fat. It is mainly composed of Monounsaturated fat (MUFA), and tied for second at its levels of Polyunsaturated, and Saturated fat. The body needs some fat to function. Growing children especially need fat. However, there is a difference between the fat we find in an avocado, and the fat we find in a cookie. Even if one were to compare a low-fat cookie, to an avocado, the plant-based fat in the avocado, will be more readily digested and assimilated by the body than the cookie.

Read the rest of the article here!

:Q___

peacefulserenityxhealthylife: loseweightfeelgreat918: reallyfit...

Wed, 11 Apr 2012 08:03:48 -0400

peacefulserenityxhealthylife:

loseweightfeelgreat918:

reallyfitandthin:

My fruit

(via imgTumble)

Banana with breakfast today, it was of the most perfect ripeness.

tonedin12: cleaningout: Legumes Chickpeas (1 cup has 10...

Tue, 10 Apr 2012 22:17:41 -0400

tonedin12:

cleaningout:

Legumes

Chickpeas (1 cup has 10 grams)

Kidney beans (1 cup has 11 grams)

Lentils (1 cup has 15 grams)

Peanut butter (2 tablespoons has 1.9 grams)

Nuts and Seeds

Almonds (1 cup has 17 grams)

Flax seeds (1 tablespoon has 3 grams)

Peanuts (1 cup has 12 grams)

Soybeans (1 cup has 8 grams)

Whole grains

Brown rice (1 cup has 3.5 grams)

Buckwheat (1 cup has 4.5 grams)

Corn (1 eat has 2 grams)

Quinoa (1 cup has 5.2 grams)

Vegetables

Artichoke (1 cup has 10 grams)

Asparagus (1/2 cup has 2 grams)

Broccoli (1 cup has 5 grams)

Cabbage (1 cup has 2 grams)

Spinach (1 cup has 4 grams)

Tomatoes (1 cup has 7 grams)

Fruit

Apples (1 3 inch apple has 4.4 grams)

Blueberries (1 cup has 3.6 grams)

Pears (1 medium has 4.3 grams)

Raisins (1 cup has 5 grams)

Strawberries (1 cup has 3 grams)

Simple, wholesome foods that taste delicious.

harpgohard: Did you know that eating junk food can actually...

Tue, 10 Apr 2012 22:17:00 -0400

harpgohard:

Did you know that eating junk food can actually prevent binges? Yes, you read that correctly. Living a healthy lifestyle doesn’t mean that you have to only eat salads for the rest of your life (unless you really love salads, then go ahead!) You can still indulge in something sweet or salty or whatever your guilty pleasure is. Living a healthy lifestyle means eating everything in moderation. In order to maintain a healthy lifestyle, you have to not only make your body happy but also your mind happy.

Allow yourself to have a ‘treat food’ daily.
- ie. 2 - 3 pieces of chocolate after dinner.
- If you’re counting calories, incorporate it into your intake.
-By depriving yourself, you more than likely will end up bingeing.

Realize these foods aren’t scarce.
-I’m pretty sure this will not be your last time ever having cookies, so you do not need to eat all of them at once.
-Savor the flavor. Take time to actually enjoy your treat.
Treat your treat like treats.

Remind yourself that you can have all foods.
-Nothing is off limits.
-Moderation is key to success.

Look for healthier alternatives.
-If you still feel a little guilty indulging.
-ie. Instead of milk chocolate, eat dark chocolate. Dark chocolate contains antioxidants and can lower blood pressure.

If you are craving something but try to resist because you think it’ll ‘mess up your diet.’ Don’t resist. You are more than likely to binge on it later, which will really mess up your diet. Work on allowing yourself to indulge in a food you love everyday. You are working on a healthy lifestyle, after all.

Mmm, mmm! I couldn’t agree more.

peacefulserenityxhealthylife: These pants were given to me from...

Thu, 29 Mar 2012 00:20:38 -0400

peacefulserenityxhealthylife:

These pants were given to me from my mum while I was at my heaviest weight, I wore them once, but that’s it. They were way too tight and it was a struggle to do up the button, not to mention the material was tight on my legs.

They made me feel uncomfortable, in every aspect of the word. Physically uncomfortable, and emotionally uncomfortable. So I stored them away, in a place I never dared to look again.

Yesterday I was going through all my drawers, absolutely annoyed at the fact that I currently have very few clothes that actually fit me. Everything else is huge, heavy, long sleeved or in the form of a cardigan. I had a good long think about how far I’ve come, because I used to wear all these things in Summer.. that is absolutely, ridiculously insane! How could I wear all of those things?!?!?!

Then I found these pants, I thought to myself Oh, they’d probably fit me now! so I tried them on. I’m pretty sure the look on my face would have been priceless. I stood in front of my mirror for a good 5 or so minutes, having a good look at how huge these pants are now. It was quite an eye opener for me because for a while there I didn’t think I was that big. Now I can see how blind I was, and that being that weight certainly was no okay. I’m quite bummed that I was too afraid to take my measurements initially, I would have loved to have seen how many inches I’ve actually lost!

I’m so thankful I had the courage to change my life, because if I didn’t.. I honestly do not know where I would be health wise right now. I would probably be in a very bad state, mentally as well. But I’M NOT! I’M HAPPY, I’M HEALTHY, AND I FEEL ALIVE! There is nothing else in this entire world that could have ever completed me, as choosing to be healthy has. It’s the best thing I have ever done in my entire life, and I urge everyone to take those steps to make a positive change for themselves, because you deserve it and it’s the most amazing feeling you will ever feel.

peacefulserenityxhealthylife: My 7 month progress photo....

Wed, 28 Mar 2012 00:40:16 -0400

peacefulserenityxhealthylife:

My 7 month progress photo. c:

Starting weight: 111.5kgs (245lbs)

Current weight: 86.8kgs (190lbs)

Total weight lost: 24.7kgs (54lbs)

My quality of life has drastically improved! Creating a healthy body and mind has been the best thing I have ever done for myself. I’ve created healthy habits that are going to last me a lifetime and my fitness levels are through the roof. I’ve done thing I never thought I could do and I’ve broken past the limits my mind had conjured up on it’s own.

My advice to anyone losing weight is to never lose sight of what’s important: becoming healthy. It’s not about the number you see on your scales, and it certainly isn’t about the way you will look at your goal weight. It’s about how you change along the way, it’s about creating the person you’ve always wanted to be. Aim for strength, mentally and physically. When you have a strong mind and body that is when you truly become at peace with yourself. c:

***I added a few more angles to see the difference!

peacefulserenityxhealthylife: Tea cup candle. A very simple...

Tue, 27 Mar 2012 08:00:06 -0400

peacefulserenityxhealthylife:

Tea cup candle.

A very simple idea that brings the feeling of elegance to the table. I’m getting some useful ideas for the near future.

peacefulserenityxhealthylife: Wonderful idea, isn’t it? I can...

Tue, 27 Mar 2012 06:07:05 -0400

peacefulserenityxhealthylife:

Wonderful idea, isn’t it?

I can see myself making a tea cup-like chandelier in the future.

peacefulserenityxhealthylife: The peace that comes from...

Tue, 27 Mar 2012 06:06:25 -0400

peacefulserenityxhealthylife:

The peace that comes from relaxing with a nice hot cup of tea.

I’d would love the sereni-tea cup, I would bask in the sense of peaceful serenity. c;

peacefulserenityxhealthylife: More tea, please! What precious...

Tue, 27 Mar 2012 06:06:09 -0400

peacefulserenityxhealthylife:

More tea, please!

What precious little cups, it would be a delight sipping the deliciousness that they hold.

peacefulserenityxhealthylife: Fruit and Veg: 7 Steps to Your 2...

Sun, 25 Mar 2012 11:35:38 -0400

peacefulserenityxhealthylife:

Fruit and Veg: 7 Steps to Your 2 + 5

Eating the recommended daily servings of fruit and veg may seem like a chore, but there are simple ways to help integrate the good stuff into your diet. Here’s a healthy handful…

1 Enliven Your Breakfast

The most important meal of the day, they say, and also one of the easiest to sneak some fruit into, even if your morning metabolism isn’t feeling particularly fruity. Slicing up some banana or adding a handful of berries – both if you’re feeling daring – into a bowl of cereal is as healthy as it is delicious, pumping you full of the energy to attack the day with vigour.

2 Get Juicy
Before you turn to tea or coffee for your liquid fix, consider switching a hot beverage for a nice fresh, chilled glass of fruit juice. Not only will this spare those people left squeamish by fruit’s texture, but also serve as a far more health-conscious soft drink than cordial or soda. Just bear in mind that fruit juice is sugar heavy, so should be consumed in moderation.

3 Snack Yourself Healthy
As tempting as it is to bridge the between-meal gaps with a bag of chips or a chocolate bar, try and resist and have a healthy alternative ready. Pack some apple slices or carrot sticks in your lunch instead, let your body soak up their wonderful vitamin-packed goodness, then marvel at just how easy it is to pig out without being a pig.

4 Make it Easy on Yourself
While fresh fruit and veg are always preferable options, frozen and tinned produce is still nutrient-rich. Open a tin of peaches or blitz a microwavable bag of veggies if you’re too pushed for time to prepare the fresh variety – when hectic schedules barely allow time to think, sacrifice-free shortcuts are to be embraced.

5 Bulk Up
Don’t make the mistake of thinking that in order to count towards your recommended daily intake, fruit and veg have to be consumed on their own. Try dicing up some veggies and using them to bulk up the sauce of your favourite pasta dish, chopping up some fruit and mixing it in with your yogurt or garnishing another dessert of your choosing. It’s the portions that count, not their presentation.

6 Go Green
Though there was once a dark time when salads evoked the image of lettuce and very little else, these days there are so many ways to add colour and flavour there’s no reason whatsoever for you to fear the green stuff. All it takes is a little imagination, so let yours run wild – you’ll be surprised at how easy it is to make something so seemingly bland taste out of this world.

7 Pace Yourself
If your current diet contains barely any fruit or vegetables and the mere thought of them typically sends you running for the red meat, introducing them slowly is the best way to make them stick. ‘Slow and steady’ will become ‘habit’ in no time.

Read more here.