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Monday, January 28, 2013


1. Start Cooking
Learning to cook was one of the best decisions I ever made. Whilst I was a little slow off the mark being 22 and a half, it is never too late to get involved in the kitchen. Cooking at home is cost-effective, convenient and extremely rewarding. It is also much healthier for you than eating out everyday, as you know and control exactly how much fat is going into each meal. Resolve to start cooking today; you can begin with small steps, such as learning how to make eggs, how to use herbs and spices or purchase a cookbook to inspire you! If you do know how to cook, start making meals that you can take to work to avoid the fried, oily and sugary munchies at lunchtime. 

2. Hydrate
Carry a bottle of water around with you wherever you go. Try to fill yourself up with this natural drink when you are craving something that you know you are not even hungry for! Or better yet...

3. Get your Hawaii On...
with Green Tea Hawaii, a weight loss and health drink, and Hawaiian Coconut Energy, an all natural energy drink. Green Tea Hawaii is a highly concentrated powdered form of green tea and noni, one of the world's most important healing plants. The healing noni fruit, combined with green tea extract to make Green Tea Hawaii, provides over 200 health benefits per drink, such as increased metabolism, increased energy and the burning of belly fat. One powdered serving contains as many antioxidants as 45 cups of regular green tea and a daily serving of noni juice! 

Hawaiian Coconut Energy replaces super sugary sports drinks, which actually contain more calories than you have just spent hours burning off. Hawaiian coconut energy provides your body with electrolytes without the sugar, assists with weight loss, lowers blood pressure, improves digestion and provides you with hours of energy. Hawaiian Coconut Energy contains no carbs, no sugars, no fat and no calories! 

Intrigued at all? Learn more by visiting the Facebook page at http://www.facebook.com/AlohaHealth?fref=ts, emailing Jocelyn@alohahealth.com.au, or calling 0400 929 010. 

4. Have your snacks ready
Your healthy snacks, that is. Don't be caught at 3pm down at the vending machine enticing your sugar cravings. Pack your brown bag full of fruit, cut up vegetables such as celery, carrot & green beans, nuts, dried fruit, low-fat yoghurt and wholegrain crackers. 

5. Move your body
No one can lose weight healthily or sustain weight loss without exercise. Try to change your mindset regarding working out and see it as your special alone time where your sole focus is on you. Adults should be getting 2 and a half hours of exercise a week, so that equals five 30 minute blocks of YOU time. Don't feel that you have to be constrained by the gym; go for a walk, rock-climb, go to a yoga or Pilates class. Just get moving. Consistent physical activity can decrease stress, lower your blood pressure and slim down your waistline! 

6. It's all about the Portion 
How do any of us know if we are eating the correct portion size to lose weight? Does putting as much on your plate equal a proper portion size? Mmm no! Have a look at this great link below to find out how much the recommended serving size for each food category is. You may notice that vegetables do not make an appearance on this chart; that is because a lot of vegetables can be eaten in large quantities without gaining weight! http://www.prevention.com/images/cma/portion_control_chartFULL.gif 

7. Rise and Shine! 
And eat your breakfast, just like your Mama told you to. I'm sure you have all heard it before, but breakfast jump starts your metabolism and actually speeds it up throughout the day. Even if you are not hungry, try to eat a small breakfast which will get your energy levels going. An ideal breakfast consist of fruit, whole grains, lean protein and a vegetable or two. 

8. Fill your Plate with the Colours of the Rainbow
My mother always used to look so proud when she listed the different colours on our dinner plates. The four of us kids always thought she was a little crazy, going on and going about the 9 -12 colourful hues in front of us every night. As I grew up and started to work in the health & fitness industry, I realised just how lucky I was to have a vibrant, flavourful and colourful plate to consume every dinner, which contained bucket-loads of vitamins, minerals and fibre. Many nutritionists agree that we should consume 2 cups of fruit and 2 1/2 to 3 cups of vegetables a day and I have no doubt that Mama Berkelmans would concur. 

9. Go traditional with Dinner time
Turn off the TV, put the iphones in another room and ditch the electronic devices for some old school family time. Whether you have a big family with children or just you and friends or a partner, aim to eat as a family at least once a week. Research has shown that family meals promote healthier eating and less binge eating. 

10. Dine out without the Guilt 
Contrary to popular belief, you can dine out at a restaurant and stick to your healthy eating plan. You just have to be smart about it. Order items that are 'grilled', 'baked', 'broiled' or 'steamed' and avoid the tantalising 'fried' items. Ask for dressing, sauce and oil on the side and fill up on side salads and steamed vegetables. Avoid the bread basket and the butter! 

Best of luck for a happy, healthy and balanced 2013!! 

x Emily 


  1. nice posts emily,... nice work you are doing ..

  2. This is a really good read for me, Must admit that you are one of the best bloggers I ever saw.

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