Funnily enough, we all know the difference between healthy and unhealthy foods. We understand that the foods we consume throughout the day are either a good contribution to our body or we know its so bad that you wouldn’t even bother checking the calorie intake.  Day to day we still continue to ignore what we put into our mouths, unless its burgers and chips, we like them. The problem is wherever you turn, whether it’s a trip down the tube station, a book or simply walking down the local shops to buy clothes! We are swarmed with pictures, food articles, someone always talking or crying about food, restaurant after restaurant and local corner takeaway stores.

Let’s not forget apps that deliver straight to your door, HELP!

I’m not suggesting you have to constantly nibble on carrots, there will be cheeky takeaway nights, birthdays and plenty of celebrations that will give you the opportunity to eat what your heart desires but on average we as a generation must learn to help ourselves so to speak. That also means saying no to our tempting demons when we’re under enourmos pressure or stress and a delightful tub of Ben & Jerry’s ice-cream is our go to comfort food.

Here are some strategies you can take on board to help you through the process of a healthier, smart and better lifestyle. Keep into consideration that you can monitor what you eat both at home, at work or even on a date night out with friends and family.

Suggestion No: 1

Portions play a major part in your diet, as humans we naturally love food. The way forward is to make sure your plate and cutlery aren’t gigantic, if this means going out to buy new kitchen equipment then that’s just the way it has to be. By having a bigger plate and a huge spoon you are more prone to eating way more than usual without even realizing that you’re doing it. But it’s more than just the plates, instead of pouring pasta into the pan make sure you measure the food out so it’s accurate to the number of people eating. Sometimes when there’s more food left over you just can’t help yourself to let it go to waste, so what do we do.. add more onto the mountain that’s already on the place.

Suggestion No: 2

Instead of picking up a packet of crisps, choose the healthier option. Pick up a fruit, slice it, dice it… whatever you do, just eat healthy. Vegetables are also a smart move, carrots and cucumbers are delicious but don’t just take it from me, try it yourself.

Suggestion No: 3

Throw away the high calorie drinks, and I hate to say it but the alcohol has also got to go! Water is the best thing you could do for your body. Can any of us truthfully say we even come close to drinking the 2 litres of water that we need?

Suggestion No: 4

Kick out anyone who’s not supporting you through the process. Many people fail because they’ve always got someone bringing them down, tempting them to come off track. ‘ oh it’s just one day’ – turns into two days, then three, a month and before you know it you’re back to the old ways. A good friend will want to join in, they will help cut up some healthy snacks with you as you prepare to watch some new films on Netflix together.

Suggestion No: 5

There’s nothing like shopping, but I don’t mean clothes… FOOD! You get to experience first hand the textures and smells you plan to bring back with you. You might even find vegetables you never even knew existed depending on how long it’s been since you last shopped. Another great thing about shopping for your own food is that you can take this time to plan out your weekly meals. You can buy enough to get you through the week instead of overspending and bringing back food that will just go out of date.

Suggestion No: 6

Desserts are delicious, impossible for any of us to give them up. The great thing is you don’t have too, all you need is to think smart, make fruity desserts satisfying to your taste.

Suggestion No: 7

Exercise in your spare time, everyone knows boredom brings back bad habits. That mean going out to mow the lawn you’ve forgotten about for months or simply walking the dog and coming back to play with it.

Suggestion No: 8

Manage the time you eat, even if it’s healthy eating. Personally I’d never eat a meal past 8. If it’s late and you still haven’t eaten but there’s no time to cook, it’s ideal to keep food that you couldn’t finish before in the fridge for you to eat another day.

Fresh whole Strawberries, deliciously extracted Pineapple Juice and Low-fat live Yogurt

Deliciously rich and creamy smoothie. It tastes like a strawberry milkshake, only it is really good for you! This smoothie is not only good for you, but with the 98% fat free yogurt it’s pretty light too.

What you will need:

• 1/2 Medium Pineapple
• 1 Large handful Fresh Strawberries
• 200g Low-fat live Yogurt
• 4 Ice Cubes

Juice the pineapple and add to blender along with the strawberries, yogurt and ice.

Blend until completely smooth.

• What’s in it: Vitamins C and E, calcium, magnesium, potassium, fibre, phosphorus, suphur, ellagic acid, beta – carotenem folic acid, iron, thiamine, sodium, natural sugars, amino acids and friendly bacteria.

Strawberries are loaded with Vitamin C and beta-carotene, along with calcium, sodium, potassium and iron. Strawberries are also one of the few fruits that contain natural painkillers, some of which form the basis of synthetic drugs such as aspirin. The sulphur protects against toxic substances and the calcium is not only excellent for the bones and teeth, but helps to neutralize any excess acid in the body.

A country packed with coffee shops and convenience stores that offer tanker-sized soda options, then it’s no surprise that many of us drink way more calories than we need to. In fact, adding empty liquid calories is one of the worst dietary offenses we make.

1. When to Have: WATER

You’re feeling fatigue, have a headache, or are just plain old grumpy: A rule of thumb is that women need about 11 8 oz. cups of water a day and men need around 15 cups.

Losing weight:

Researchers found that over 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake.

Tips: Drink two cups before every meal.

Exercise for less than 90 minutes:

Just because you sweat doesn’t mean you should reach for a sports drink. Yes, you need water for rehydration and because it helps lubricates joints and provides cushioning to organs and muscles, along with many other vital processes. However, people often overestimate their needs for sugar and sports drinks when exercising. Really, only water is needed unless you are active for more than 90 minutes with moderate to high intensity.

Tips:  Drink about 15 to 20 ounces two to three hours before exercise, and 8 to 10 ounces 10 to 15 minutes beforehand, and the same amount every 10 to 15 minutes during exercise.

2. When to Have:  TEA

Caffeine withdrawal:

Black tea may be the way to go when you want to reduce caffeine consumption. It has about 50 mg of caffeine per 8 oz. cup, as compared to coffee, which has between 100 to 190 mg per 8 oz. cup.

Stomach issues:

In Traditional Chinese Medicine, teas are said to improve digestion by neutralizing the stomach acids.

3.When to Have: JUICE

Constipation relief:

Prune juice is rich in vitamin C and minerals, such as calcium and iron. It also has high insoluble fiber content, which helps move waste through the intestines to be eliminated. Drink some on the morning to help balance out the nutrients in breakfast.

Juice is best partnered with lean protein and complex carbohydrates to kick off the metabolism. Always look for 100 percent juice to avoid added sugars and calories.

Urinary tract infections (UTI):

Cranberry juice contains substances that inhibit the binding of bacteria to bladder tissue, which can help prevent urinary tract infections.

Tips: If you often suffer from recurrent UTI episodes, try a daily glass of 100 percent cranberry juice.

High-fat meal:

Having orange juice after double cheeseburger may help to neutralize the inflammatory response of a high fat meal.

Tips: Drink one glass after a high-fat meal.

4.When to Have:  COFFEE

Concerned about diabetes:

Coffee contains chromium and magnesium, two minerals that help the body use insulin the hormone that controls blood sugar, which may help prevent Type 2 diabetes.

Feeling the blues:

Caffeinated coffee has been shown to have several health benefits in women. A study found the more women drank caffeinated coffee, the less likely they were to have depressive symptoms.”

5. When to Have: BEER

Endurance boost:

Dark beer has higher iron content than lighter beers. Iron is an essential mineral within all cells and it carries oxygen from the lungs to the rest of the body. The more oxygen carriers you have, the easier your muscles can access the oxygen rich blood to keep you going. Although beer is 93 percent water, dark beers are a good source of antioxidants that reverse cellular damage in the body. Antioxidants are what you need to fight the natural exercise response to muscle damage inflammation, which can fuel a faster recovery.

Tips: A beer now and then with meal is fine, but it’s best to avoid alcohol consumption 1 to 2 hours before bedtime so your sleep isn’t disrupted.

6. When to Have: LEMONADE

Immune support:

Due to its rich vitamin C content, lemons strengthen the immune system and are very cleansing. Lemonade made from fresh lemons, water, and a small amount of sweetener, raw honey, or raw agave, is detoxifying, freshening, and cooling.

7. When to Have: A SMOOTHIE

Meal on-the-go:

Commercial brands pack on up tons of calories and sugars, so make your own. A healthy smoothie ingredient list should include: Lots of greens, fresh fruit, a water-to-milk ratio of three parts water to one part milk or unsweetened non-dairy milk (such as almond milk) protein-rich chia seeds, hemp seeds, all-natural almond butter, or a scoop of a green and/or protein powder.