If you have read part 1 and part 2 of this blog I hope by now you are feeling positive about the strategies you have put in place to aid your life-style changes.

Of course making the plans is only the beginning. Following through and sticking to those strategies you have put in place will be the route to success.

Positive changes to the way we eat are more successful if accompanied by physical activity. But you don’t need to be a gym junkie to be fit, so choose something you enjoy – maybe gardening, playing with the children, even retail therapy if you walk enough! Even the not so enjoyable tasks like housework or washing the car helps keep us fit. It takes 34 minutes to burn 100 Calories by walking leisurely but only 14 minutes by carrying heavy shopping bags!

Recent research suggests that a few minutes of intense interval training can be more beneficial than long sessions at a moderate pace. But however fit you may or may not be and whether or not you choose interval training, the benefits of exercise are enormously important to our health.

Some of these benefits of exercise include:

  • Reducing triglycerides and bad cholesterol, but improving good cholesterol
  • Keeping body weight, body shape and fat deposition in check
  • Reducing blood pressure
  • Reducing the risk of insulin resistance and diabetes
  • Improving energy levels
  • Improving mood

The release of endorphins from exercise that improve mood will also help us feel positive and encouraged to continue our efforts with both exercise and dietary changes.

So even if your exercise routine consists of nothing more than walking through the shopping mall make sure it is something you enjoy and look forward to on a regular basis


One of my family’s favourite vegetables is fresh beetroot, which is a good source of fibre, anti-oxidants, potassium, magnesium and folate.

  • Fresh beetroot leaves can be cooked like spinach or used raw in a salad.
  • Uncooked beetroots can be peeled (using a potato peeler) and grated into salad.
  • Beetroots can be baked in a moderate oven (about 180C). They are great with roast lamb.
  • To retain the nutrients and colour when cooking, leave them unpeeled with the roots and 2cm of stem. They can easily be peeled after cooking.

Why not try these simple recipes:


Grate 1 large cooked and peeled beetroot with 2 peeled apples and 1 carrot.

Mix with 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, juice of ½ a lemon and black pepper.

Stir through dry roasted walnuts to taste.


Chop 2-3 medium beetroot (cooked and peeled) and puree together with 400g Lite Philadelphia (or equivalent) cream cheese and 2 teaspoons creamed horseradish.

Another family favourite you might like to try is my:


In a bowl put equal numbers of prunes, dried whole apricots, dried figs, and teaspoons of dried cranberries.

Cover the fruit with boiling water.

Allow to cool and store covered in the fridge.

This is delicious with Greek yoghurt or muesli.  Keep topped up with boiling water.


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