A comment a mother made to her two young sons whilst on the train this morning got me thinking. The mother was talking about how they were looking forward to a day out in London, and what they would do later. The mother said "when we are on the way home we can grab some doughnuts!" Now, it is true I don't know whether or not the doughnuts were a one off treat after a special day out or a regular occurrence. What spoke to me most powerfully was the woman's choice of words. "We can grab some doughnuts!" Now maybe her children did not want any doughnuts, she let her decision influence the dietary intake of her children. I think there is a lesson to be learnt here.



You see all of us would agree we want the best for our children. We all want them to succeed and prosper in life. However, how many of our decisions are sabotaging these worthy ideals.

I thought to myself the mother could quite easily have said "let's pick up some fresh fruit or smoothies later!" but she didn't.

You see it's not as if there is not a problem here. The proportion of overweight children has increased. It is a fact that obesity levels in children have been stedily rising over the years according to the online national statistics office.

This is not good news. Our children are literally dying early because of a poor diet and inadequate exercise. This has got to stop. Not next month, not next year, but now.

The good news is that there is so much we can do. Remember, little changes done often will create a big change, long term. I am not saying that you cannot indulge your sweet tooth once and a while, but it is important that it is now and then, not a habit that is done often. Like everything in life, balance is key.

The Government currently recommend an intake of at least five portions of fruit or vegetables per person, per day. The great news is that it really isn't that difficult to get your five a day in. For one thing it does not have to be all fresh fruit and vegetables. Fresh, frozen, chilled, 100% juice, canned and dried fruit and vegetables all counts. You can also count the fruit and vegetables in takeaways but some of these will be high in added fats, sugar or salt so eat in moderation!

So as you are all clear as to what makes up one portion of fruit or vegetables I will tell you here. One portion of fruit is one medium apple, one medium banana or two small satsumas or three dried apricots. one hundred percent juice contributes to your 5 a day as well. One portion of vegetables is three heaped tablespoonfuls of cooked carrots, peas, or sweetcorn or one cereal bowl of mixed salad.

What I have found in my experience is that whilst your nutrition is extremely important, in and of itself it is not enough. To reach and stay in peak, optimum health you need to participate in regular exercise. I believe it of crucial importance to choose an activity that you enjoy if you are to make keeping fit a routine in your life and something you stick to. Exercise should be fun.

You may have heard different guidelines on how often you should work out I truly believe the human body is made for regular movement. So unless you have any medical conditions that would prevent doing so, you should aim to do something for up to one hour daily. You can choose from a wide range of activities, from badminton and squash, to walking, cycling and gardening. Anything that gets you a little out of breath is good and will help keep you supple and active.

I have found a particular group of exercises called Integrated Movement training to have been particularly useful and beneficial. It is great fun and can be completed in as little as 10 minutes! Done twice daily this can get you in great shape, combined with the dietary advice I have given you, you are well on your way to a new, fitter you, one full of energy and feeling younger.

I touched on it briefly earlier but I do want to stress the importance of balance. I know from firsthand experience that if you try to change everything over night you are setting yourself up to fail. I remember being obsessive over what I ate and was it good for me or not and I began to lose my enjoyment of food, and have food cravings, which are not healthy.

The key to sensible eating is moderation and balance. By all means eat healthy, nutritious foods, eat widely from all food groups, but when you feel like eating your favourite chocolate bar, cake, or takeaway curry don't beat yourself up over it. Life is too short.

As long as you are eating the right things more often than not, combined with an effective exercise regime, you can afford a treat now and then and still live a healthy lifestyle.

I hope this article has been helpful for you. What I really want you to come away with is the realisation that a healthy lifestyle is co-existent with ‘normal' life. You don't have to exist on the ‘rabbit food', and you can fit a healthy diet into a busy lifestyle.

Little changes like swapping your usual snack choice of chocolate or biscuits for fruit, nuts or an organic yoghurt really are so simple but highly effective. Introducing a smoothie for breakfast or some porridge helps your body stay healthy and tastes great.

With the exercise it is important to choose something fun that you enjoy and that you will stick with. Remember, if you really want to see a change in yourself and your children's physique and health you need to exercise regularly, ideally every other day at least.

The system I find particulary effective and usefull is the Integrated Movement Training system. The Integrated Movement Training system utilizes all of the body's 600 + muscles making it a highly effective, workout which burns many hundreds of calories and can be fitted into two 10 minute sessions daily.

Start slowly, become confident with the exercises and you will progress nicely.

Above all enjoy your life. Exercise and healthy eating are about getting you to enjoy a higher quality of life. This is great. Whether you want to play longer with your children or grandchildren, perform better in your chosen sport or just live day to day with more energy and less pain, eating healthily and exercising will help you achieve this.

Take great care of yourself and our future. I wish you all the success in the world. To your health and happiness.