Time for new term resolutions

So here are my top ten new-term resolutions, and two healthy recipes. I’ve cut them out and stuck them on to my fridge because, although you might think that I lead a perfect, nutritious, healthy lifestyle, I sometimes need reminding to do a little of the physician-heal-thyself stuff, and seeing the list in black and white is, let’s hope, going to help me to stay on track.

1. WATER WORKS

The first thing to do is to keep swigging water, as you have been doing over the summer. Your body gets used to regular hydration and it’s a good idea to stick with this habit. So keep a jug of water or a bottle (though I drink tap water because it’s cheaper and perfectly healthy) on your desk and in your car. Without good hydration you will find your energy levels will drop, as can your mood; your gut can become more sluggish and you may get headaches.

2. ONLINE SHOPPING

I’ve set my computer to e-mail me a reminder about my twice-weekly supermarket delivery. Twice a week may sound excessive, but the point of having food delivered at home is to capitalise on really fresh ingredients (salads, fruits such as grapes and berries, good meat and fish) which don’t last seven days. You can end up wasting a lot of good fresh food if you have a delivery only once a week. I know it works out a bit more expensive because you have to pay the delivery charge twice, but it’s far less than the value of the foods you otherwise end up throwing out. And I’m not in favour of of eating something you don’t really feel like, or that you know won’t sit well in your tired gut, when what you really fancy is a salad and something light and fresh. We shouldn’t eat something we don’t feel like, if we can avoid it. It’s not a good idea to make your shopping list when you’re online, and don’t do it when you are ravenously hungry — you might order things that you don’t really need or forget the essentials.

(Read a great article on the best home-delivered boxes of fresh organic veg, by Claire McDonald)

3. MARKET DAY

I’m still going to make a weekly outing to the local market, though, as I love it, and so does my daughter Maya (well, most of the time; I’ve had to make the occasional quick exit before the temper of a nearly-four-year-old destroys the ambience). And it means that we can eat delicious local, seasonal food (which can sometimes be cheaper), support the smaller producers, and so on. But if you go to a local market, keep your brain in check because it’s easy to get carried away and not only to buy too much but also not notice the costs of some products; they can be very expensive. And, with the best will in the world, you might end up putting that chutney or handmade dried pasta into the cupboard and forgetting about it. I think that some markets in London have priced themselves too high and you need to weigh the costs.

4. DRIED FRUIT SNACKS

I’m going to try to make sure that I always have some good (ideally organic, non- sulphured) dried fruits in my bag. Despite my best intentions, I still get caught out with stretching mealtimes farther and farther apart. I find that I always feel stronger and cope better with everyday demands if I can nibble on something healthy. If I don’t have fresh fruits to hand, or unsalted nuts, I’ll have a few dried fruit. Watch out, though, that you don’t eat too many dried fruits in a short period of time as they can give you bellyache; you should need only a couple to energise you.

5. STAY CHILLED

Invest in some good freezer and fridge food-storage bags or Tupperware containers, as you can save so much food and money by wrapping and storing things well. Most dishes last a couple of days; ring the changes by serving them with different veggies or salads. And I’m going to try to get better at stocking up with good frozen foods: fruits such as berries, vegetables such as peas, broad beans, spinach. The fruits can make a delicious smoothie for a good, quick breakfast and the vegetables can be thrown into a bowl of pasta for a quick supper.

6. TOUCHING BASE

At weekends, if I have the time, I’m aiming to make one or two base dishes, as I call them — a pasta sauce, a tray of roasted vegetables, a pan of bolognaise — which can either be frozen or, if well wrapped, stored in the fridge for two to three days. And I want to get into using beans and lentils more because, besides being delicious, they are rich in protein and fibre, and cheap, especially if you can get into soaking and cooking your own. The tinned cooked ones are fine, and are a great standby.

7. MAKING LUNCH

If I can, I’m going to make my own lunch to take into work on days when I’m not eating out for a working lunch. This way you can control what you eat. Try to eat something nutritious, use up leftovers such as roast chicken (cheaper and tastier if you roast it yourself). As long as you have a fridge at work, and don’t have a long hot commute, it’ll be far more delicious than the offerings in most fast-food outlets. Making your own sandwiches and soups costs much less, and you get that virtuous glow.

8. SMART BUSINESS

I’m going to get out of as many working lunches as possible. I never like mixing work-talk and eating, as I frequently end up feeling unsatisfied because my brain has been distracted or over-full and heavy. Arrange a quick meeting instead. Also, try to keep business evenings to a minimum. Often my patients feel like new, healthier people when they have meetings in which they focus on one another. It gives your life and your body a great lift — and all it takes is for a few people to change their habits.

9. IN A STEW

If you’re getting bored with fresh fruit, why not get ahead of the game by cooking some stewed fruits (for example, try making my stewed plums, or my dried fruit compote, see panel on the left). These take minutes to make and, if stored well, are yummy on porridge, with yoghurt, even spread on toast for a great breakfast.

10. TAKE NOTES

Write down your exercise sessions or the times you plan to go for a walk in your diary now, for the next month, so that the time doesn’t get used up on other things. I find even 20 minutes’ brisk walk twice a day can be a good stressrelieving activity, and it’s free.

Dried fruit compote

Serves 4

225g dried fruit (figs, apricots, peaches, pears, prunes, mango)

300ml water

2 cloves

1 cinnamon stick

Grated zest of 1 lemon

Grated zest of 2 oranges

Soak all the dried fruit overnight in the water, with the cloves, cinnamon stick, lemon and orange zest.

Next day, put all the ingredients into a saucepan and bring to the boil. Simmer for 30 minutes or until the fruit is tender, then remove the cinnamon stick and cloves.

Chill and serve with a dollop of fromage frais or thick natural yoghurt.

Stewed plums with orange

Serves 4

250g plums (or you can use greengages), with the stones removed

1tbsp caster sugar

Grated zest of 1 orange

Juice of 1 orange

Put the plums into a large pan, pour in the orange juice and sprinkle over the sugar. Cover the pan, place it over a low heat and leave the plums to stew for 3 to 4 minutes. Then, leaving the pan covered, turn off the heat and let them stand for 10 to 12 minutes — they’ll continue to soften.

Transfer the stewed plums to a sieve set over a bowl to allow the juices to drain away.

(Tip: you can mix the juice with sparkling water as a tasty soft drink, or keep the juices in with the plums.) Now tip the plums into a bowl, mix in the orange zest and leave them to cool completely. Then serve.