The beginning of the year always seems to be the time we contemplate change.

 Some of us will muster up the will power to try to stop the addiction of smoking or promise a dry January or pay the gym membership , not to use just so you can say you have one.

They say if you manage for 21 days you have made the habit change; so all you have to do is keep it up. This is the part most participant's fail.

This year make the changes that  will become your new habits for all of life . Ones that are so easy but the results after 4 to 6 weeks are quite profound both mentally and physically. Involve the family or concentrate on yourself.

 You cannot put a price on good health and a cheery mood so here are some suggestions  and tips to help you succeed without any pain! My first hint is to plan ahead.

For an uplifting boost have a good quality breakfast to start the day. Something oat based will give you plenty fibre , balance your blood sugars till lunchtime so therefore keep you feeling satisfied so your not snacking. Try plain old Scots porridge made with water then add a  plant based milk instead of cows like pea, oat, almond, soy or some organic live yoghurt. There are plenty oat based cereals too now , such as oatibix of oatflakes. Fancy it up by adding mixed nuts and seeds , pop some on top with a sprinkle of cinnamon, honey or some berries. Keep a jar of this mixed and ready to use.

Twice a week make a pot of soup for lunches. If your stuck a bit for time buy the ready chopped veg and onions , through in some chopped frozen garlic and stock such as Swiss bouillon or Kallo. Soup bags from local grocers are fab and delicious!

Get the slow cooker out if you work. Layer veg then protein, flavour with some stock, chilli, onions, garlic and leave it whilst you work. Have an omelette , baked potatoes, some protein such as fish, chicken , meat, soya and salad or veg.......nothing fancy just make it yourself and be in control of your ingredients. so as there are no added sugars without your permission.

With all this fresh fibre helping us move our bowels; balancing our blood sugars and banishing cravings whilst energising us with the essential Vitamins and Minerals we will need water; at least 1.5 to 2 litres a day. Please be vigilant with this and remember hot water and herbal teas are just as hydrating. Fibre is great for us but not blocking our insides so flush it through to get rid of toxins and loose weight and you will feel brilliant.

Try  to take a daily probiotic either through capsule form from a reputable company such as the Natural dispensary or nutri advanced or eat a lot of organic live yoghurt. The pasteurised flavoured stuff has no live bacteria.

So a wee recap, up your water and herb tea intake. Cook your own food and have oats and fibre to get you moving and balanced. Have a daily probiotic and lastly get moving!!! From a walk ,getting out in our hills or a home workout session all stimulates us mentally and physically so make the changes permanent now! x