Top tips from the health squad

Top healthy eating tips
Paula Mee

1. Don’t compromise on taste – healthy eating doesn’t have to be boring. Use ingredients like garlic, herbs, spices and walnut oils for knock-out flavours and omega 3 fats. Far better for the waistline and the heart than using cream, butter and salt!
2. Down Size, don’t Super Size. Watch your portion sizes at home and especially if you eat out a lot. Ask for sauce/dressings on the side so you can control the portion.
3. Don’t eat in your car, at your desk or while you’re doing something else. You can quite unintentionally consume massive amounts of calories without even realising it. What’s the point in scoffing when you can’t really focus on enjoying it anyway?!
4. It’s true, your stomach doesn’t have teeth. Remind yourself to slow down. Digestion starts in the mouth! It can take 20 minutes for your brain to get the message that your stomach is full.
5. Cutting out ‘fat’ altogether from your diet is unhealthy. Focus on eating moderate amounts of good fats such as monounsaturated fats (olive oil, avocados, peanuts and almonds) and some polyunsaturated fats (vegetable oils such as sunflower or safflower oils, oily fish, walnuts and linseeds) and less animal saturated fats.

Top holistic tips
Karen Ward

1. The amount of energy you have is a good indication of how your health is holistically. If you are feeling exhausted or if a weak point like your back, lungs or shoulders are ‘acting up’, listen to your body. This is a sign that something needs to be changed in your lifestyle. It could be a better way to deal with stress, less booze or fags.
2. It is your responsibility to look after your own body. Not even the most successful or richest people on the planet can get someone to eat healthy or exercise for them. I bet they have tried! If you look after your body with nutritious food, regular exercise and holistic care it will keep you well right through your life. Sting and Madonna are good examples of people who partied hard but now have a health regime that means they can keep on producing music and looking good in their forties.
3. It is important to also look after your mental health. It’s a good idea to aim high in life but remember it is ok to be a 'good enough' employee/boss/student/parent. You can only do your best. It is possible to be superwoman some of the time but not all of the time.
4. Prevention and maintenance are very important in looking after your physical, mental and emotional health. There are lots of fantastic holistic ways to do this, including yoga, acupuncture, reflexology and meditation. Just think how we could ease the problems in our health system in Ireland, freeing up the time and energy of our excellent medics for when we really need them.
5. We all need quiet reflective time to look after our spiritual side. For you this may be a regular religious practice, listening to an inspirational piece of music or just hanging out in nature. A few moments each day can do wonders for the soul.