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| Version 0 | Version 1 |
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| Nutrition: 'I'm feeling very Zen' | Nutrition: 'I'm feeling very Zen' |
| (1 day later) | |
| Getting the right amount of nutrition is crucial for healthy living. As part of David's wellbeing assessment Dr Laura Marshall-Andrews from Brighton's Health and Wellbeing Centre recommended that he ate healthily, scheduled proper mealtimes and increased his water intake. As David explains below, improved eating habits can have a positive effect on mood and productivity. | Getting the right amount of nutrition is crucial for healthy living. As part of David's wellbeing assessment Dr Laura Marshall-Andrews from Brighton's Health and Wellbeing Centre recommended that he ate healthily, scheduled proper mealtimes and increased his water intake. As David explains below, improved eating habits can have a positive effect on mood and productivity. |
| David's reflections | David's reflections |
| Today's gone very well, even though it's been such a busy | Today's gone very well, even though it's been such a busy |
| day. I've drunk water, I've eaten at regular times – although dinner's going to | day. I've drunk water, I've eaten at regular times – although dinner's going to |
| be late. I didn't take the children to school but today was the Queen's speech. I've also downloaded the mindfulness app – and listened to it. | be late. I didn't take the children to school but today was the Queen's speech. I've also downloaded the mindfulness app – and listened to it. |
| I had a spare 10 minutes before the speech, so I went into | I had a spare 10 minutes before the speech, so I went into |
| my office and listened to it then, and really began to get into it. I just | my office and listened to it then, and really began to get into it. I just |
| began trying to focus, and stop myself from thinking about the next thing and | began trying to focus, and stop myself from thinking about the next thing and |
| just try to be in the moment. And I have to say I went into the Queens' speech | just try to be in the moment. And I have to say I went into the Queens' speech |
| feeling very Zen. Not quite so Zen that I found David Cameron's speech | feeling very Zen. Not quite so Zen that I found David Cameron's speech |
| persuasive, but, you know, maybe a bit more than usual! It can all get pretty partisan, but I've | persuasive, but, you know, maybe a bit more than usual! It can all get pretty partisan, but I've |
| rarely approached it feeling so balanced and calm. | rarely approached it feeling so balanced and calm. |
| In fact, I've been in a very good mood all day. I woke up, | In fact, I've been in a very good mood all day. I woke up, |
| drank some water (warmish) and then had porridge with my family. Luckily the children really like porridge. I went for the | drank some water (warmish) and then had porridge with my family. Luckily the children really like porridge. I went for the |
| healthy option in the Commons canteen too: poached fish with grilled | healthy option in the Commons canteen too: poached fish with grilled |
| vegetables. I actually passed on jerk chicken for that! My mother would be | vegetables. I actually passed on jerk chicken for that! My mother would be |
| rolling in her grave. But my wife will be delighted. | rolling in her grave. But my wife will be delighted. |
| I have to admit that I did feel a bit peckish in the afternoon, | I have to admit that I did feel a bit peckish in the afternoon, |
| and I started thinking about a bumper pack of ready salted crisps. But | and I started thinking about a bumper pack of ready salted crisps. But |
| instead I had a small salad. Just some cucumber, tomato and a bit of | instead I had a small salad. Just some cucumber, tomato and a bit of |
| cheese. I'm being very self-disciplined this week, eating very healthily and | cheese. I'm being very self-disciplined this week, eating very healthily and |
| not allowing myself to graze – that's always a weak area. | not allowing myself to graze – that's always a weak area. |
| Virginia Bottomley | Virginia Bottomley |
| gave me some good health advice once; she told me: "Darling, if you never | gave me some good health advice once; she told me: "Darling, if you never |
| eat or drink while you're standing up you'll be fine!" She was talking | eat or drink while you're standing up you'll be fine!" She was talking |
| really about the sort of political do with canapés and drinks – to be honest | really about the sort of political do with canapés and drinks – to be honest |
| I'm usually pretty good about those. | I'm usually pretty good about those. |
| Five top tips to improve your nutrition | Five top tips to improve your nutrition |
| 1. Download an app to your phone to help you keep track of what you're eating. Fooducate gives letter grades and details about the ingredients and health value of the products | 1. Download an app to your phone to help you keep track of what you're eating. Fooducate gives letter grades and details about the ingredients and health value of the products |
| you find in food shops, so you can start making healthier dietary | you find in food shops, so you can start making healthier dietary |
| choices. You could also try MyFitnessPal's calorie counter, which estimates the nutritional value of food you eat when out and about. | choices. You could also try MyFitnessPal's calorie counter, which estimates the nutritional value of food you eat when out and about. |
| 2. | 2. |
| Eat fresh fruit whole rather than as juices or smoothies. Drinking | Eat fresh fruit whole rather than as juices or smoothies. Drinking |
| fruit juice increases your risk of developing type 2 diabetes by 8%. If you do want a smoothie or juice, try making one from vegetables and roots such as kale, spinach, carrot and ginger. 3. | fruit juice increases your risk of developing type 2 diabetes by 8%. If you do want a smoothie or juice, try making one from vegetables and roots such as kale, spinach, carrot and ginger. 3. |
| Start your day with a low-sugar, high-protein breakfast. Eggs, or | Start your day with a low-sugar, high-protein breakfast. Eggs, or |
| porridge made with water and added bananas is better than toast, cereal, | porridge made with water and added bananas is better than toast, cereal, |
| fruit or fat-free yoghurt, which can all contain high amounts of sugar.4. Eating at least seven portions of fresh fruit and vegetables a day is linked | fruit or fat-free yoghurt, which can all contain high amounts of sugar.4. Eating at least seven portions of fresh fruit and vegetables a day is linked |
| to a 42% lower risk of death from all causes. It is also associated | to a 42% lower risk of death from all causes. It is also associated |
| with a 25% lower risk of cancer and 31% lower risk of heart disease or | with a 25% lower risk of cancer and 31% lower risk of heart disease or |
| stroke. Cut | stroke. Cut |
| up carrot, celery sticks or apple portions (for example) to make these | up carrot, celery sticks or apple portions (for example) to make these |
| easy to snack on and so you are not tempted to reach for chocolate bar | easy to snack on and so you are not tempted to reach for chocolate bar |
| or crisps. | or crisps. |
| 5. Watch | 5. Watch |
| Jamie Oliver's award-winning TED talk on how we need to change our | Jamie Oliver's award-winning TED talk on how we need to change our |
| relationship with the food we eat, starting with education children | relationship with the food we eat, starting with education children |
| about nutrition. | about nutrition. |
| Interested in finding out more about how you can live better? Take a look at this month's Live Better Challenge here. | |
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| Challenge is funded by Unilever; its focus is sustainable living. All | |
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