If you’re trying to eat healthily, A-list health coach Kathy Kaehler advises getting your food for the week ahead and stocking your fridge on a Sunday, so you’re not tempted to snack on take-away or convenience meals. And, the no-nonsense trainer, whose workout and exercise tips you can read here, also underlines not to go on strict detox diets.
“Don’t go on starvation diets, you must eat at least three times a day, or ideally five small but nutritious meals but make sure it’s good stuff,” Kathy tells Lumity. “I don’t believe in calorie counting, I think people need to be sensible – eat healthy fresh food and make sure you lead an active life where you love yourself and your body and you will look amazing. You’ll notice a difference as soon as you start filling your body with vitamin packed food and being good to yourself and making sure you move every day.
“If you want lasagne or a cookie then bake them yourself from scratch using natural ingredients. It won’t be nearly as fattening and you’re less likely to gorge if you have to pick the ingredients and you see all the sugar going in with your own eyes.
“Steer clear of things with additives and preservatives and really try and eat fresh vegetables, some lean protein and complex carbohydrates rather than white flour and lots of sugary snacks and fizzy drinks.
“What I advise everyone is to stop eating pre-prepared packet food and go out and buy your food for the week ahead on a Sunday so you’re not tempted to pick up take-away food or pre-packaged ready meals on your way home on busy week days.”
Kathy underlines that it’s best to choose a plan that works for you. Eliminate refined, processed and packaged foods. Choose whole foods like fruits and vegetables (organic is optimal). Drink a minimum of two litres of water a day. Start your day with warm lemon water to get your digestion going. Skip sugary foods as a pick-me-up; instead try two cups of green tea and a serving of healthy leafy greens.
Forget the bread or cake; reach for a handful of almonds.
No sugary drinks either – they’re full of empty calories.
Pause the TV and go for a walk after meals. Starting a food journal (try an online app or old-fashioned pen and paper) may also be helpful to curb mindless eating.
It’s what you do consistently that counts, not what you do once.
Here’s an example of what one of Kathy’s fans Jennifer Aniston eats in a day:
Hot lemon and water when she wakes up to kick start her metabolism
Breakfast: Scrambled eggs, sautéed kale (add sliced pepper and a bit of chilli for a Mexican kick), chopped avocado
Snack: Greek yoghurt with cinnamon
Lunch: Spinach salad with tomatoes, goat cheese, walnuts, olives and balsamic vinaigrette
Snack: Handful of almonds
Dinner: Grilled aubergine, courgette, tomato, asparagus with tempeh or tofu
Drinks: Water, water and more water! Green tea. If you must have alcohol (wine’s laden with calories and being hungover means you’ll be less likely to workout or make healthy food choices) try vodka and fresh lemon or have one glass of red wine and really enjoy every sip.
TREAT: One or two squares of raw dark chocolate with 15 goji berries – packed with super food goodness and tastes fab.
CHEAT: Jen loves Mexican food and allows herself to have it, but says everything in moderation is the key so if she’s craving it she has a small portion at lunchtime to allow her body to burn it off during the day.
What is your favourite meal plan? Let us know in the comments below.