Busy person and want to be a healthy eater – is it possible? Of course if is, but start with simple changes not complicated ones and let it follow from there.

Busy person and want to be a healthy eater – is it possible? Of course if is, but start with simple changes not complicated ones and let it follow from there.


An old expression which sums things up perfectly is ‘You are what you eat’. It makes perfect sense too. Everything you eat and drink passes through your entire body. Your digestive system has to absorb whatever it can from it, which in turn feeds every part of your body.

Reading today the latest reports on how a diet lacking in antioxidants – fresh fruit, vegetables, nuts and beans – and full of junk food damages red blood cells and sharply increases the number of blood cells with cancer linked mutations, I felt I should write about the simple changes I made to my diet and to that of a close friend to help fight illness and disease.

I know only too well how easy it is to pick up a coffee and a croissant in the morning running to work, and then grab a cheese sandwich, crisps and a cappuccino to eat at the desk for lunch, followed by a rather rich dinner at a work event. I did it for years. Why? Cos it seemed quicker, I didn’t need to think about it, I never really put on any weight and my get out of jail card was I did eat well at a weekend! But over a period of years, that’s a lot of rubbish I’d been eating. Lots of bought processed foods.

And just because you can’t see the effect it’s having on your body, it doesn’t mean it’s not happening to you on a cellular level. Gradual changes happen over a long period of time, but here’s some of the tell tale signs that your diet is no longer working for you: feeling bloated, feeling tired, puffiness around your face or jawline, hair losing it’s lustre, skin looking sallow, bags under the eyes, flatulence.

If you don’t think you can change your diet overnight, then start with simple changes straight away – cut down on the caffeine and drink more water. Cut down on the bread and bought sandwiches and swap for salads, home made soup, jacket potato with tuna (no butter or cheese with it) even sushi (if you are fortunate enough to live in an area with sushi takeaways like Itsu or Akobado). Eat less cake, biscuits, chocolate bars and muffins, swap for fruit, nuts or oat cakes. You don’t need to do this every day – but even if you just altered 2 or 3 days of food out of your 5 working days that’d be a significant change on your food/nutrient intake.

Simple breakfasts – easy start to the day.

First drink of the day.
My first drink of the day is no longer coffee. When I’m feeling super healthy it’s the juice of 1/2 a fresh lemon in boiling water. I do try and do this every day as it’s a good way to cleanse the system, but if I’m not in the mood, I’ll have a green tea. All these adjustments take time but once you’ve done them you can’t remember why you made such a fuss about them. My coffee adjustment took the most time!!

My grandad always used to say your first drink of the day was the most important. It gets your system going, so don’t clog it up with rubbish. All his life he only ever had a cup of hot water as his first drink. Sadly I’ve take years to follow his advice, my first drink – probably my first several drinks of the day for at least 20 years – was coffee. As an self confessed ex-coffee addict if I managed to give up coffee as my first drink of the day, anyone can. I still drink coffee but as a treat, just a couple a week, no longer a couple before midday!

Something to eat.
Before I go to bed I fill about 3/5 of a mug with muesli, then pour coconut milk over the top until the mug is about 4/5 full, cover and leave in the fridge. In the morning take the muesli out, add a handful of blueberries or a couple of strawberries and have for breakfast.

Rye bread – you can get some great fresh rye bread from health food shops (I find the really solid bars of rye bread pre-packaged in the supermarkets an acquired taste!) so I go to health food shops, buy several loaves, slice them up and put them in the freezer so I have quite a store of the stuff that can go straight into the toaster!
For breakfast I just toast a slice or 2 and put banana on top.

Scrabbled eggs, whip up 2 eggs and a tiny splash of water (I don’t do dairy) and bingo, ready in seconds – you may want a slice of toast – I don’t, I don’t like to have too much bread, so I’m happy with the eggs all on their lonesome, but if I want more I’ll open a tin of tomatoes and have 2 of them with it.

Porridge – I use chunky oats, Scott’s old fashioned is my favourite, made with water only, and then once cooked I either put some blueberries on top or a splash of almond milk.

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