Saturday 8th March 2025 • Promotional Content


Food & Drink Te Good Life 13


infused water are great alternatives if you struggle with plain water. Keep a water bottle handy and aim for at least six to eight glasses per day to maintain focus and energy. Simply adding cucumber to your water can enhance the taste, make it more palatable or likely that you’ll drink it. Fruit and vegetables high in water and which are hydrating include celery, courgettes, watermelon, straw- berries and blueberries, oranges and other citrus fruits. To optimise your hydration drink water with any of these hydrating foods instead of plain water alone. Tis can be done by infusing water with cucumbers, citrus or berries.


Eat more colourful, whole foods A diet rich in whole, unprocessed foods provides the nutrients your body needs to function optimally. Instead of restricting foods, focus on adding more nutrient-dense options to your plate — seasonal vegetables (eat the colours of the rainbow), healthy fats, quality proteins and whole grains. When your meals are packed with vita- mins, minerals and fibre, your body naturally has the energy it needs to thrive. Shopping at local farmers’ markets is one of the best ways of ensuring that you’re getting optimum nutrition from what you eat. Tis is because the food is fresher, has


Engaging with like- minded individuals provides emotional support, motivation and a sense of belonging, which are crucial for overall wellbeing”


travelled shorter distances and is also seasonal. Variety truly is the spice of life.


Prioritise restorative sleep Deep, restful sleep is one of the most powerful tools for maintaining energy, improving fat loss, preserving muscle mass and supporting metabolic health. Poor sleep affects everything from digestion to hormone balance, increasing hunger and fat reten- tion and decreasing metabolic rate. Establish a relaxing evening routine — reduce screen time before bed, take a warm bath with Epsom Salts and create a calm sleep environment. Aim for seven to nine hours of quality sleep to wake up feeling refreshed.


Structure your meals For weight loss and a consistent flow of energy throughout the day, the old adage ‘Eat breakfast like a king, lunch like a queen and dinner like a pauper’ has stood the test of time. Research confirms that consuming the same amount of food, but shifting to a small or no breakfast with a large dinner leads to lower energy levels throughout the day, and less weight loss.


If weight loss is your priority,


research has shown that structuring your meals like this results in greater weight loss than eating the same amount in a day, but broken up into more frequent meals.


Find your community Social connection has been recog- nised as a fundamental pillar of health, just as important as nutrition, exercise and sleep. Research consist- ently shows that strong social bonds enhance mental wellbeing, immune function and longevity, while isola- tion and loneliness can increase stress, disease risk and inflammation. To cultivate meaningful connections, seek out communities that align with your interests — whether it’s a fitness group, book club, local volunteering or other hobby-based gathering. Engaging with like-minded individ- uals provides emotional support, motivation and a sense of belonging,


which are crucial for overall well- being. If in-person interactions feel challenging, online communities and social platforms can also offer valu- able connections. Prioritise quality over quantity — even a few deep mean- ingful relationships can significantly impact resilience and happiness. Invest in your social wellbeing just as you would in your diet and exercise: your health will thank you for it.


Cultivate gratitude and mindfulness Stress drains energy like nothing else. One way to counteract this is to culti- vate a daily gratitude practice. Whether it’s


journalling three things you’re


grateful for or simply taking a deep breath and appreciating the moment, mindfulness helps shift your perspec- tive, improve resilience and bring more balance into your life. Gratitude can alter your mindset, having a type of snowball effect — the more you look for it, the more you find. Once you look for things to appreciate, you’ll start to realise just how much there is to be grateful for in your daily life. By embracing small, consistent


changes, you can create a founda- tion for lasting energy and vitality. Wellness isn’t about perfection, it’s about progress — making simple, nourishing choices that support your body and mind.


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