Be curious: understand the basics of the nutritional profile of foods. 

You will be able to make more mindful choices around food once you begin to explore and understand the energy value (calories/kilojoules) of food and the “make-up” of foods and food groups. I understand this seems like an extensive task and somewhat skill to learn, but you do not need to know every single component of something, you simply need to understand the basics and how foods can fit in with your lifestyle and goals.

The basics include 

• Calories/kilojoules 

• Macronutrients: protein, carbohydrates, dietary fat, and fibre

All foods have calories, but the calories differ depending on what the food is made up of. This means that not all calories are the same.

There are no good and bad foods as all foods play a different role within different stages of different people’s lives.

Movement

Movement also needs to be sustainable and that can be achieved by incorporating variety. When I say variety, I don’t mean doing 10 completely different sessions or playing 3 different sports at once. I simply mean incorporating 3 different types of movement: 

• One of these types should be something very simple that you know you can commit to in any mindset and fall back on when you’re just not in the mood. For example, a walk and/or stretching. 

• Another should be something you really enjoy, that one thing that excites you when you think about it or know it requires a little bit more from you. For example, attending a gym class or throwing around some weights.

• Lastly, you should try and include something new and challenging to keep you on your toes and minimize getting bored. For example, go to a gym class you find really hard or pick up a new activity - this does not have to be gym or sports based, it could be diving, hiking, kayaking, or surfing. You can achieve anything you set your mind to and commit to.

Eat more fruit and vegetables.

The world would be a much healthier place if we all ate more fruit and vegetables. Now, don’t get me wrong, I 100% understand that there is more to this. Yes, they are becoming more and more expensive but that shouldn't be your be all end all, explore your options. Here are my go-to tips…

• Look at starting up your own garden. Buy your seeds, plant them in a sunny spot out the back or front, and then be sure to water them. 

• Buy seasonally and locally; fruit and vegetables tend to be cheaper from either a fruit and veg store or your local Asian grocer. 

• Be brave enough to try something new - that’s how you expand your palate and learn how to cook different foods.  

Drink more water - duh.

Hydration is more than just hitting your good ‘ol 2L of water per day. Water enables your body to go through essential physical and cognitive processes that sustain good health. For example, places your body in a better condition for good organ function, improves the motility of cells, muscles, and joints, and maintains cognitive clarity - ever had brain fog because it was so hot and you had not drunk much water?