Happy New You!

With January been and gone, it’s always a wonder whether people are still managing to stick to their New Year’s Resolutions. This year, the top spot for resolutions went to eating better, followed by exercise more in second place and spend less money in third place. 

With January been and gone, it’s always a wonder whether people are still managing to stick to their New Year’s Resolutions. This year, the top spot for resolutions went to eating better, followed by exercise more in second place and spend less money in third place. Eating better has always been a top contender each year, whether it’s to freshen up the menu with healthier, more nutritious alternatives or simply because people really did indulge a bit too much over Christmas! However, as we age it becomes more important to ditch the empty calories and begin to enjoy nutrient-dense foods that aren’t full of calories, to be able to enjoy a healthy diet and lifestyle, combined with regular exercise. Here we have some easy and brilliant food swaps to give you some inspiration on shaping up your eating habbits:

1. Bread
   First and foremost, let’s address bread – it’s usually around 100 calories a slice, not necessarily high in calories but simply contains no nutrients. We all know it’s difficult to live without a nice bit of toast or a packed sandwich, so the easiest thing to do is switch any white bread products (wraps, baguettes, ciabattas, rolls etc) to wholegrain. Wholegrain bread products are lower in calories and carbs, yet they are higher in fiber protein. What’s not to love?

 

2. Milk
   More and more people are deciding to cut out cow’s milk and explore the other alternatives that are out there. Cow’s milk is naturally nutritious, so if you drink whole milk, we’d suggest trying to use semi-skimmed milk, as it is lower in fat and higher in calcium. Semi-skimmed milk is also low enough in fat to be classed as a ‘low-fat’ food. If you drink semi-skimmed then take a look when you next go to the supermarket, there are many alternatives such as goat, soya, almond, cashew, coconut and more!

 

3. Oil
   Sometimes you just can’t beat shallow frying food, whether it’s eggs, bacon or sausages, some things just taste better fried. However, one tbsp. of olive oil is around 119 calories, so it would be worth considering a switch to Frylight cooking sprays which allows you to use 95* less fat than oil – equating to just 1 cal per spray! Brilliant if you still want to enjoy some shallow fried foods!

 

4. Juice
   A nice refreshing glass of orange juice in the mornings is delicious – but did you know that one cup can contain 24g of sugar? That’s double the amount than what is in the fruit itself. As and where you can, try switching out juices for the fruit itself, you’ll get additional nutrients too!

 

5. Chocolate
   Now although the word chocolate is usually not mentioned within most diets, don’t deprive yourself – a bit of chocolate is sometimes needed after a bad day! Consider switching milk chocolates to dark chocolate as it contains half the sugar of milk chocolate and can last even longer due to the intense flavour. It’s worth limiting the amount of chocolate you eat too, rather than a whole bar, try just two squares to satisfy the craving and deliver a chocolatey hit!

 
Eating right can be easy if you want it to be, sometimes it can be a bit more preparation – but it’s worth it, as it forms a healthy lifestyle and a good quality of life for you, especially if you’re over 50. Even if you’re starting out with our small swaps mentioned above, you will soon realise the difference in your energy, how you feel and that you’re not as bloated as you used to be!

Have you stuck to your resolution? Or maybe you didn’t make one – but considering a change?
At Bluebird we believe it’s never too late to make a positive change, perhaps a change in career will help you - and at Bluebird that can be at any age. Why not call the team now to find out about a positive change to a career in care? Call now on 01582 713389