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you love it, not as an act of anger, sadness or boredom.
I think the best time to eat something naughty is when you’re out to dinner.
Why?
Well, unless you are at a buffet there is only one piece of pie: when it’s gone, it’s gone. The restaurant setting makes you savour the taste and enjoy the experience so much more than you would a giant tub of vanilla ice cream while sitting on your sofa.
     
a word about sabotage . . .
You may have noticed a few pesky friends or colleagues trying to lead you astray over the past 6 weeks, tempting you with cake or big nights out.
This is totally normal and to be expected. Sometimes people see others changing around them and they feel threatened, so they try to sabotage your decisions.
Be aware of this, and use the tools you’ve learned over the past 6 weeks – being mindful of what you’re eating, and your reasons for embarking on this programme in the first place.
     
avoid the snack-trap
And of course, we’re often our own saboteur. We’ve all been there – we’ve eaten healthily all day but have blown itby snacking on treats the moment we’re home. Stop this by:
• having a big cup of herbal tea as soon as you’re through the door
• spending the evening with friends
• staying out of the kitchen and not opening the fridge door
• having a green juice – it’s packed full of nutrients to satisfy your cravings
• eating a proper lunch – so many people don’t eat enough for this crucial meal
• drinking a glass of water – that rumble in your stomach might be because you’re thirsty.
Snacking constantly is very taxing for your digestive system; leave gaps between your meals so your body can rest and digest.
     
running low on the glow?
It could be that you’re falling into the snack trap because you’re running low on energy. Avoid the slump with the following energy-boosting foods:
•  Freshly grated ginger: A great stimulator to throw into smoothies, or whack it in a stir-fry.
•  Sweet potatoes: A great carb to have; one serving brings total vitality to the day.
•  Nuts and seeds: Walnuts contain the most omega-3s of all the nuts, and are great for brain power.
•  Eggs: Bursting with protein, these babies will keep you full and energised all day long.
•  Quinoa: This grain is a great source of vegetarian protein. It packs a punch with a nice dose of folate, magnesium and phosphorus.
     
how to read food labels
• Choose foods with the fewest ingredients on the label.
• If it contains added sugar – bin it.
• Avoid any ‘diet’, ‘low-fat’ and ‘0% fat’ labels.
• Only eat foods that contain words you understand – no crazy E numbers, please!
• Choose savoury foods that contain less than 6g of sugar per 100g.
     
should i go organic?
The way we farm and manufacture our food has changed. We import lots of our food from the other side of the world, and the manufacturers tend to load it with pesticides and preservatives.
However, I understand that buying organic often comes with a heftier pricetag. I don’t buy organic produce all the time, but certain fruit and veg are best bought organic, because more pesticides and chemicals are typically used in their production. I have therefore divided some common fruit and veg into the ‘dirty dozen’ and the ‘clean fifteen’.
     
  the dirty dozen:   buy these organic
  the clean fifteen:   no need to buy these organic
 apples 
 onions 
 celery 
 sweetcorn 
 peppers 
 pineapples 
 pears 
 avocado 
 strawberries 
 cabbage 
 grapes 
 peas 
 spinach 
 asparagus 
 lettuce 
 mangoes 
 cucumbers 
 aubergine 
 potatoes 
 kiwi 
 green beans 
 melon 
 kale 
 sweet potatoes 
   
 grapefruit 
   
 watermelon 
   
 mushrooms 
     
shop local
Choosing organic is the best option, but I think it’s even more important to buy food that is grown locally. Much of the food we eat is grown thousands of miles away, meaning it