Miriam works with supermodel Erin O'Connor.

Wanting to slim down for summer? Well, Miriam Saltmarshe nutritional consultant in ‘The Model Sanctuary’ with Erin O'Connor, shares 10 easy tips!

Miriam is a qualified nutritional therapist (BSc) and has collaborated with a number of high-profile model agencies to work with models enabling them to learn about healthy eating. She provides models working on catwalks during London Fashion Week with nutritional information and advice to enable them to attain optimal health.

If it is good enough for models - it must be good enough for us! And, the really great thing is that these tips are really easy to follow!

So, if you are wanting to get into your swimsuit - but need to lose a few pounds first! - Read these simple tips...

1. Cut out starchy carbohydrates (pasta, rice, bread and potatoes) from your evening meal. Opt for dishes like chicken stir-fries with as many different types of brightly coloured veg as you like (broccoli, spinach, carrots, peppers, cabbage, cherry tomatoes, bok choy, courgettes).

Eat whole grains.

2. Buy and eat food as close to its natural state as possible. This means fresh fruit and veggies, unprocessed meat and fish. “Low fat” or “diet” ready-meals are often highly processed and contain lots of nasty additives…they also end up being quite expensive. Dishes like a sun-dried tomato omelette or brown pitta bread with avocado, feta and cherry tomatoes are tasty, quick, cheap and healthy.

3. Swap white rice, pasta and bread for brown or wholegrain varieties. These contain a greater array of nutrients along with much more fibre…which fill you up and help to reduce your appetite.

4. Portion sizes are important. Aim for half of your plate to be filled with fresh vegetables such as salads, roasted and stir-fried veg (sorry, this does not include potatoes). The lean protein part of your meal (meat, fish, eggs) should equate to the size of the outstretched palm of your hand. While the carb portion (pasta, rice, bread) should equal that of your clenched fist.

Nuts are a healthy snack to carry with you.

5. Replace sugar in your drinks and cooking with ‘Xylitol’, a low calorie alternative to sugar.

6. Whether you are eating carbs in a meal or snack, always combine them with a protein food (lean meat, fish, eggs, low-fat cheese and bean pate or hummus). This helps to provide a balance supply of energy to your body, which also helps to reduce sugar cravings!

7. Fat is important! The right types of fat are essential to your body and actually help with effective weight loss. The fats found in oily fish, nuts and seeds and their oils (linseed oil, olive oil) and extra virgin coconut oil all need to be included in your daily diet. Make sure you keep nuts and seeds to two small handfuls a day.

8. Always keep a small bag of mixed nuts (almonds, brazils, cashews) and a piece of fruit in your bag or at your desk. This means whenever you are peckish or craving sugary snacks you reach for these healthier foods.

9. Start your day with a large mug of hot water with a splash of lemon juice. This preps your digestion and helps to cleanse your body. Alternatively you can opt for some cleansing herbals teas such as ‘Cleanse’ or ‘Detox’ by Pukka or ‘Detox’ tea by Dr Stuarts. Remember to drink at least 1.5 litres of filtered water a day.

10. Enjoy your food! This is possible when on a weight loss programme. You can still have some of your favourite dishes such as Sunday lunch. Make sure that the quality of the food is good, the meat is lean and free-range (try and go for poultry), you load up on the veggies (on half of your plate) and only have 1-2 small roasties.

Miriam practices at the prestigious Hale Clinic in London.

More Lifestyle

Share this page

• del.icio.us
• Digg
• Facebook