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It's time to focus on creating a healthy framework in which your body can work at its best, so you feel and look fantastic. Clear skin, shiny hair and an air of well-being are the rewards.
Avoid temptation
You will find it much easier if you eliminate temptation by organising your cupboards.
Clear away leftover Christmas food, which might tempt you. If you can't bear to throw things away - put foods like mince pies and chocolates in one compartment in the freezer - your family can still indulge, while you avoid them. Go through larders and cupboards to clear out other unhelpful foods and either give them away, bin them or put them on a separate shelf for other members of the family, but out of your sight. Your fridge should be at least one-third fresh fruits and vegetables.
Try replacing fatty, salty sugary foods with better options. Some good substitutes include:
Plain, preferably wholemeal, breadsticks instead of crisps
A huge avocado, tomato and spring onion sandwich on wholemeal instead of a bacon or cheese sandwich
Falafel or chicken kebab instead of a doner
Stir-fried Chinese vegetables, prawns and ginger and plain rice instead of fried rice and sweet and sour noodles
A baked potato with tuna or baked bean filling instead of a savoury pie and fries
Comfort eating
Dark winter days can trigger comfort eating on a major scale - big plates of pasta and bottles of wine seem to serenade you from the depths of the cupboard. Treat yourself with these healthy options:
Focus on protein and vegetables instead of carbohydrates (such as bread, pasta and rice). This type of meal is satiating, helps to balance serotonin, a calming brain chemical, and does not trigger low-blood-sugar induced hunger pangs. Chicken, fish, lean meats, beans and pulses, and small amounts of cheese, mixed with loads of vegetables are ideal - the best balance is one-third protein and two-thirds vegetables and salads.
Change the way you think about food. What feels like comforting food at the time often feels leaden and heavy soon after eating. Cosy winter foods could include vegetable soups, warm fruit compotes or bowls of porridge, all of which will give you balanced nutrition and masses of energy.
Avoid an all-or-nothing approach. If you binge - put it behind you. It is not the end of your nurturing approach but a slight blip.
Remember, it is fine to enjoy a glass of wine or a chocolate biscuit. Learn to savour these. By really tasting and enjoying them you should overcome the need to drink the whole bottle or eat the whole packet.
Create new habits
We all know how hard it is to break old habits, so don't even try. Instead, make new ones. Once a week, or once a month, depending on how easy you find it, concentrate on making a new habit a part of your routine. Here are some to start you off:
Start to drink 1.5 litres of water each day (this does not include coffees or teas unless they are fruit or herbal teas).
At the end of each day count to see if you have reached your five portions quota of fruit and vegetables.
Eat oily fish (sardines, mackerel, fresh tuna, salmon and herrings) once or twice each week.
Try a vegetarian meal (which is not overly dependent on cheese) two or three times each week.
Find healthy snacks you enjoy and keep them easily to hand: a pot of olives, low-fat pretzels, Japanese rice crackers, organic 70 per cent cocoa chocolate, small packets of unsalted nuts and raisins, packets of oatcakes.
Drink fresh juices as a mid-afternoon pick-me-up instead of coffee.
Have fun with food - treat food preparation as a celebration. Enjoy choosing and cooking meals, and make it a social occasion with friends and family. Learn a new healthy recipe every fortnight.
Freeze extra portions of your healthy cooking experiments so you always have something to hand when you are hungry.
Take a multivitamin/mineral supplement every day.
Put 'you' first
Women often do not put their needs first. Frequently, we take care of other people's needs, especially children and partners, and we forget about ourselves. So take time to relax when you need to
Remember, you can't do it all. Learning to prioritise is a vital skill, so spend a little time planning. Spend five minutes each day allotting a number to each task to help decide what you need to focus on and what can be left out or dispensed with altogether.
Take out your diary for the next year and mark time-out. An hour a day, a day a week, a weekend a month and holiday downtime. This way you have a date with rest and relaxation.
Be a clutter-buster. Some things just have to be tackled daily - the post, bills and emails. Get those done first thing and feel your sense of control returning.
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