When setting out to make changes in any area of life, we all need some inspiration. We like the saying "It takes motivation to start, and habit to continue" so search for your own favourite quotes and stick them up on your fridge, desk or mirror - anywhere that's visible on a daily basis.

As the New Year approaches, some of us tend to draw up a long list of resolutions with the best intentions in mind. However, come April or May these have often been left by the wayside because we may have set our sights too high. Rather than deciding to join a gym, eat healthier, quit smoking, work harder and save money for a holiday all in one year, why not commit to just one or two realistic resolutions that you know you'll keep. Instead of focusing on a multitude of health goals, resolve to simply lead a healthier lifestyle that encompasses all aspects of your life - improved general fitness, loads of fruit and vegies and a happier attitude. That way, you can't quit!

You don't have to join a gym or special classes to benefit from exercise. A simple pedometer strapped to your belt may motivate you to walk further in the day. Find out how much you do move then up the ante each day. 10,000 steps a day is approximately the equivalent to 8 km - aim to walk 10,000 steps a day and save gaining approx 5 kg a year.

Changing the acid-alkaline balance in the body can be helped by some simple dietary practices. Soaking mildly acid-forming foods such as wholegrains before cooking them starts the alkalising sprouting process.
Chewing food thoroughly, especially complex carbohydrates such as grains and vegetables helps to mix them with saliva which in itself is a very alkaline fluid.
Interestingly, negative emotions such as anger create an acidic environment in the body, so gentle meditation or yoga may benefit. Moderate exercise is also alkalising to the body.

Rather than follow the fad diet of the moment, take time out to create a meal plan full of healthy, wholesome foods you will actually enjoy eating. Instead of concentrating on what a certain diet allows or restricts, shift your focus to the foods that nourish and increase nutrition. Listen to your body and find pleasure in preparing meals using your favourite fruits and vegetables, lean protein, wholegrains, legumes and pulses and healthy fats and oils. With healthy eating and regular exercise over time the body will often return to its natural healthy weight.

Try not to eat too close to exercise, as the body shifts energy towards digestion of the last meal and away from muscles, so peak performance will be lower and benefits won't be the same. Make sure you have enough energy by timing your workout about half an hour after a light snack, an hour after a large snack or light meal and leave at least two to three hours between exercise and a heavy meal.

A light snack about 30 minutes after a workout will replace lost energy and repair any muscle damage. A snack containing carbohydrate and protein in a ratio of 2:1 is optimal, such as a plain yoghurt, a piece of fruit and 30g of low-fat cheese, a slice of wholegrain bread with ricotta cheese, a fruit smoothie, or 40 grams of mixed nuts and dried fruit. Make sure to drink plenty of water before, during and after exercise to replace lost fluid.

And don't aim for a quick fix - contrary to popular belief, consuming sweets such as lollies or chocolate before exercise does not provide a quick burst of energy, but may cause a rise in insulin followed by a drop in blood sugar leading to fatigue.

Although the aim of exercise is to help us lose or maintain weight and burn off the foods we've eaten, it's important to fuel your body properly before you begin. Eat a low GI snack or meal 1.5 - 2 hours before exercising to keep blood sugar levels stable and maintain energy levels. Not only does this allow the body to work more efficiently and burn calories better, it prevents you from feeling weak and dizzy.

After a high-intensity workout it's also important to have a small snack that includes carbohydrate and protein to start the recovery process and repair the muscles that you've worked. Try a piece of fruit and a small slice of cheese, a yoghurt, a small handful of nuts and dried fruit or some tuna on wholegrain crackers.

While not everyone can afford a water filtration system or endless bottles of spring water, clean water is still important. Water jugs and sports bottles with inbuilt filters to remove the potentially harmful contaminants, while still retaining trace minerals important for health are available in supermarkets for a very reasonable price. Fill up a clean bottle before you leave home and save money on expensive bottled water - just remember to rinse plastic bottles well with warm soapy water and don't use the same bottle any longer than a week.

For some reason many men and children will eat fruit only when it's cut into pieces. To encourage the family (and yourself) to eat more fruit cut it into slices and hand it around. Eat less of the sweeter fruits like melon, mango and pineapple if you're trying to lose weight.

There are many ways to enjoy goji berries:

Eat straight out of the pack for a tasty snack or pick-me-up after exercise

Make a Goji tea - pour boiling water over 10-15 berries and let sit for 3 minutes

Add to muesli, porridge, yoghurt, fruit salad or smoothies for breakfast

Use in biscuit or muffin mixtures

For more ideas, visit our Recipe Database

Postmenopausal women are especially prone to osteoporosis due to the lower levels of oestrogen, which is inevitable as we age. So what's the answer? Weight training.
Studies have found that older women who participated in weight sessions twice a week for a year were able to increase their bone density by one per cent, while those who did nothing experienced a loss in bone density by 1.8 - 2.5 per cent.
Strength training actually helps the bone retain calcium - so no matter how high your calcium intake, without doing some weight-bearing exercise your bones will find this vital mineral hard to retain. It needn't be strenous exercise - see an expert for a suitable program you can implement twice a week, and on the other days try a brisk walk to get the blood flowing.

If you're making an effort to get fit and shed a few kilos, make exercise a part of everyday life as well as setting aside time to work out. At work, rather than taking the lift to the office, use the stairs every time. Don't email a colleague three cubicles down, get up and walk over to deliver your message. On the way home, get off the bus three stops early and walk the rest of the way, and get up to change the TV channel rather than using the remote.
You won't really notice the incidental exercise, but every little bit of expended energy counts towards the daily number of kilojoules burnt, leading to a fitter body.

Ever wondered whyyou feel less like a sweet when you drink wine or other alcoholic drinks? Or why, when you don't drink alcohol, you feel more like a sweet treat. Both effect your mind, blood sugar levels, weight, and can cause candida.
Try cutting out both and see how much better you feel.

Age-related macular degeneration is not something you have to put up with as you get older - do something about it now. Smoking restricts the flow of blood through the body which can prevent the eye from properly cleansing waste matter, and can increase the chances of macular degeneration by up to 50 per cent.

A low-fat diet is also beneficial as cholesterol and bad fats can cause fatty deposits in the blood vessels of the eye, further slowing blood flow. Regular exercise will keep the blood moving and help keep eyes healthy.

At the end of a long day, many of us enjoy a glass of wine (or two) with dinner to wind down. However, practised on a regular basis, you might relax, but your liver can suffer.

If cutting out alcohol completely sounds too hard why not introduce some alcohol-free days in the week. Whether it's just 1 or as many as 5 each week, your liver will be grateful for the discipline.

An indicator of internal inflammation is often noticed through flexibilty and range of movement. To test a reduction of inflammatory processes in the body practice regular stretches or yoga poses, and observe if and when the moevments become easier and more fluid.

If you're one of those people who can't stand gyms or don't have time to make it there, consider weight training around the house.

For example, while you're waiting for water to boil, do some bicep curls using canned legumes or tomatoes, bottles of water or anything else reasonably heavy. Lunge your way down the hallway a few times a day and add in five squats between each piece of ironing. During ad breaks of your favourite TV show squeeze in some sit ups, or tricep dips using the edge of the couch or coffee table.

Eating healthily helps too - the more fruit and vegies you buy each week, the heavier your groceries will be and the stronger your arms will get after carrying them to and from the car.....

Christmas can be a stressful time, especially if you're worried about gaining weight over the festive season. Stress is a major contributor to weight gain, making us eat more when we're not really hungry. If you're lucky enough to get a few days off work, take the time to rest, relax and enjoy yourself with family and friends. Eat when hungry, stop when full and choose the healthier option.

Many people regularly consume products full of artifcial sweeteners, believing if something has "no sugar" then it must be better for you in terms of weight loss. Diet soft drinks, cordials, chewing gum, protein bars, desserts, sweets, the list is growing.

Artficial sweeteners are thousands of times sweeter than regular sugar, which actually leads to more intense cravings and a desire to eat more, studies have shown. What many don't realise is that there's nothing wrong with sugar, as long as it's in moderation. A slice of cake with friends now and then should be savoured, not replaced with "fake" food. Choose natural sweeteners for a hint of flavour, such as 1/2 teaspoon honey in tea, or a drizzle of maple syrup on porridge or use agave nectar in baking. I guarantee you'll enjoy your food more, and be satisified without having to reach for a second (or third) slice....

For practical purposes, when you are doing less than 90 minutes of exercise at one time, the type of carbohydrate you eat does not really need to be different from what you eat on days when you are not exercising.
Low GI foods deliver a slower, more sustained release of glucose into the bloodstream, and high GI foods cause a fast and high glucose response, which means that they will be more readily available. Pasta, yoghurt, milk, apples and dried apricots are some low GI foods that can be eaten before strenuous activity to ensure a slow release of energy.

Learn to accept that your body will never be perfect and embrace your shape as it changes throughout the various stages of life. If you eat well, exercise regularly and keep happy, you're doing the best you can and your body will reflect that. Laughter lines and curves appear as we age but the quicker we understand that they're an inevitable part of life, the quicker we can get on living it!