Healthy Start: Top Nutrition Tips for Men in January

We're well on our way into January already, but I wanted to sketch down some thoughts and tips on nutrition and how we can help boost our immune system that will enable us to detox efficiently. Now I'm not a huge believer in Dry January. I don't believe in setting short term goals for long term gains. Many people I know go straight back to bad habits the minute the minute they feel they've served their time. For me the key is to improve, with every opportunity and bring those disciplines into your everyday life. Not just the days in January. 

I was speaking to a friend yesterday, who was telling me about his high blood pressure and how he needs to cut back on alcohol as he is drinking every day. He is not getting pissed, he says. But I like food he tells me and I love a glass wine with my meal. That's fine I tell, but you are rewarding yourself every day, and you cannot get away with it anymore. Now for me the key is not to give up alcohol all together. Life is hard, times with friends are best remembered and shared without being hamstrung by being the only one drinking coke in a reunion of friends all laughing and having a good time. 

I tell him start with Monday. No drink on Monday. Have drink 6 days of the week as usual, but try and make Monday your clean day. Then the following week, try Monday and Tuesday. Having two days together is not as hard as it seems, once you have already gotten one day in the bag. By the time you reach February you will only drink Friday, Saturday and Sunday. You've already given up half of your weekly intake of alcohol. 

The key is to not go off the deep end when the weekend comes around. As binge drinking is not the answer either. It can be hard. I also tell my friends to look at the calendar. Eye up the days where you have birthdays, or parties and know these days are going to be typical set back days. If you have a glut of dates in the diary where every weekend seems like a party, or a get together, why not pencil one of these weekends as your turn to drive, or be extra mindful that you don't need to go as hard and as fast as you usually do. 

Lastly, the best way to install a good detox is to get a good amount of greens in your system. Just when you think you've gotten over Christmas, and the orgy of brussel sprouts, comes another phase. Every morning I make Tuula and I something called the sludge. Its a green smoothie, typically of mint, cucumber, and celery, and a bit of lemon and I chuck it all in the blender. (You can see the one I've chosen as I reviewed it in another blog five years ago. And it's still going strong). 

It's a great way to get the morning started, although we both know it tastes of arse. It's just one of those things you have to get through. But think of it like giving your car some of the good expensive petrol at the pump, not just the cheap crap you normally go for. 

Before I go, I wanted to share with all of you some information on a healthy balanced diet that I got from my Randox Report. This should give you a head start for your diet, and make sure you are on the right track. 

Summary

NO cheating, no short term wins for long term goals, start the detox incrementally and look ahead in the calendar and plot when your resolve will be most tested. 

Choosing a Healthy, Balanced Diet

Current guidelines recommend a daily calorie intake of 2,500kcal for males and 2,000kcal for females (from all food and drinks). To start, we suggest you opt for a healthy, balanced diet by following the `Eatwell Guide'. This includes the five main food groups in the correct proportions:

1. Fruit and vegetables should make up just over a third of your overall diet. You should aim for at least 5 portions of a variety of fruit and vegetables each day. A portion is 80g or any of the following: 1 apple, 1 banana, 3 heaped tablespoons of vegetables, a dessert bowl of salad, 30g of dried fruit or a 150ml glass of fruit juice or smoothie. Fresh, frozen, dried and canned all count towards your total 5-a-day.

2. Potatoes, bread, rice and other starchy carbohydrates (e.g. wholegrain cereal, oats) should make up just over a third of your overall diet. You should opt for higher fibre, wholegrain versions of these foods, where possible.

3. Dairy and alternatives (i.e. soya) e.g. milk, cheese, yogurts. Some of these should be included in your diet each day. Try to choose lower fat, lower sugar options.

4. Beans, pulses, fish, eggs, meat and other proteins, including at least 2 portions (a portion is approximately 140g) of fish (1 oily) per week and reduce your intake of red and processed meat (e.g. sausages, bacon, cured meats and reformed meat products.

5. Oil and spreads, e.g. olive oil, butter, margarine. Try to limit the amount used and choose unsaturated varieties (e.g. vegetable oil, rapeseed oil and olive oil).

Reduce the frequency and portions of chocolate, crisps, cakes, buns etc. that you consume. Aim to drink 6-8 glasses of fluids each day. Good sources of fluids include plain drinking water, tea or coffee (be aware of the amount of caffeine you are consuming) and fruit juices. Try to limit the amount of fizzy drinks in your diet, as they contain large amounts of sugar. In addition, excessive alcohol consumption can cause dehydration.

 Photo by Ella Olsson on Unsplash