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feel full, so you might not actually need that extra portion.
•  Take breaths between mouthfuls: Don’t wolf it down, enjoy it! Taking your time allows you to appreciate your food and enjoy its taste and texture.
     
meditation
If you are like me and seem to be always in your head, thinking, worrying and daydreaming, meditation may be the key to your happiness. There has been lots of exciting research into the notion that the gut is our second brain. With 100,000 neurotransmitters lining the length of the gut, it really is quite sensitive. The brain and gut are connected by the vagus nerve, which travels from the base of the brain to the gut. If your digestive system is out of whack, pain signals are sent up to the brain. When you put life’s stresses on top of this . . . all hell breaks loose. Therefore calming the mind helps calm the gut.
For me mediation was the final factor that helped heal my digestive problems and stop stress taking over my life. Meditation is about training the mind to be conscious. It is a great tool to help you become present. Most of the time we live worrying about the future or reliving the past. Meditation allows you to be present and enjoy the moment, as well as these other benefits:
• It helps reduce stress
• It relaxes the body and mind
• It makes you feel calmer and happier.
     
how does meditation work?
There are numerous ways to meditate. Some people do yoga, t’ai chi, dancing or painting to get out of their heads and into their bodies. The most well-known form, though, is seated meditation.
To do this, find a quiet place where you feel comfortable, and turn off all distractions. Sit on a chair, or on the floor with your legs crossed, and close your eyes.
Inhale for three counts, then slowly exhale for four counts. Breathe into your belly not into your chest – this helps calm your nervous system. Feel your belly rise and fall. Repeat this ten times, keeping your eyes closed and your mind focused on your breathing. Try not to let your mind wander. If it does, just come back to counting your breaths. When you’re finished, slowly bring yourself back into the present and see how much better you feel.
Try meditating every day for a week, and at the end of the seven days look back to see how much calmer you feel. Start by mediating for a minute, then slowly add on another until you are able to sit calmly for around 20 minutes. Make this part of your routine, and don’t let things get in the way. You can always make time to meditate: do it between meetings, on the train or before bed. There is always space in the day to be still.
     
work it out
When I lived in Sydney I was so inspired by the attitude people had to exercise. It was a way of life, a social engagement. There was no laziness about it; people would get up at 5am to catch the first wave.
I wasn’t into exercise growing up, and I’ve never liked the gym, but daily movement has not only built up my booty but has given me boundless energy and helped me to manage stress.
I find it’s best to exercise in the morning – that way it’s done, and no last-minute work crisis or social engagement will get in the way. Pop your gym bag by the door and commit to a class with a friend – buddying up will help you turn up! Put it in your diary just as you would an appointment you can’t miss; treating it with importance will make sure it gets done.
If you can’t afford a gym subscription, commit to a walk, go for a quick jog or even do a free aerobics class on YouTube! Don’t make excuses . . . you can do it.
     
replenish your reserves
Quite a lot of us push ourselves in the gym. It is therefore super-important that we replenish our reserves afterwards, so we can get up and do it again tomorrow. What you should eat post-workout depends on what exercise you did.
•  High-intensity cardio workouts: Stick to healthy fats and proteins. Make my Strong and Lean Smoothie (see here ), Scrambled Eggs with Pesto and Avocado