Hello to you all,

So what can you do this week to get healthier? Here 5 items for your shopping list, all of which will boost your health and help you shift those extra pounds.

Essential Shopping list:

6 pack of mineral water; stock up on a good mineral water, buy the 1.5/2 liter bottles and drink one each day. Carrying the bottle with you will help you self-monitor how much you are drinking, if there is any left at bed time, then finish off the bottle. Most people do not drink enough water, and if you are exercising you will need extra. Being properly hydrated will; give you more energy, promote good skin, aid digestion and absorption of nutrients, help avoid constipation, aid weight-loss, reduce headaches, keep you mentally focused, protect your heart, and support your liver. Drinking 1.5 liters of chilled water will burn off 100 calories each day as your body warms the water to blood temperature- wow in one year that is worth nine pounds of body fat! Make the effort to drink more (water) this year.

Oats; start each day the best way with a bowl of oats; make porridge or home made muesli with skimmed or Soya milk (muesli- 30 g oats, a few seeds and chopped nuts, a handful of sliced strawberries and blueberries), or have with some natural live yoghurt and some steamed pureed apples- yum! Oats contain plenty of fiber, are full of vitamins and minerals, help reduce cholesterol, and help maintain a steady metabolism; warding off sugar cravings, and making you feel full. I believe that they are the number one breakfast choice to support your body, and they are very cheap to buy. Get a breakfast habit!

Sprouts, cabbages, purple broccoli, red cabbage and cauliflower are all amazing. These brassicas are some of the healthiest vegetables that you can eat, rich in cancer-fighting ingredients, providing fiber to protect against bowel problems and bowel cancer, and containing high levels of vitamins and minerals to support your organs and immune system- you cannot afford to leave them off your shopping list.

Get Fruity, with berries; these wonderful fruits are bursting with cancer-busting ingredients, and also contain fiberand many different vitamins and minerals including potassium; thought to keep the heart healthy, and lower blood pressure. Put them in a fruit salad, sprinkle over your breakfast (see below) or turn them into a smoothie. Swap your usual fatty, salty or sugary snacks for bowls of mixed berries, do yourself a big favour!

Get spicy! Eating fresh chilies or chili sauce will speed up your metabolism, and help you loose weight. Those clever people at Oxford Brookes University have discovered that eating chili can increase the amount of calories that you burn by up to 8% for two hours after your meal. Chilies also contain cancer-busting ingredients, and are thought to help you sleep. Chop them up fine and add to almost anything. I use them to make salad dressing, or to spice up a miso soup. Making food tasty using herbs and spices means you do not need to use salt to add taste. Cutting down on salt will revive your sense of taste, lower blood pressure, improve your heart health, and banish water retention; you will loose a few pounds, feel better and improve your health.

Until next time, take care and stay healthy! Vikki.

Do you have any friends and family who could benefit from getting fitter and feeling better? If you do, then treat them to free copy of this newsletter, forward it to them, and get them to e-mail me with a request. E-mail getfitter@yahoo.co.uk subject: newsletter request.