Have you been indulging a bit too much lately? Have you lost your zest for healthy foods and been loving the filler food a little too much? It can be really hard to re-trigger healthy habits, and also your TASTE for clean foods after being used to all those fake flavours.

It usually only takes about two days of being diligent, strict and organized to get your body back in line with your brain, intentionally. If you plan, track and log, and remain accountable for two full days, by day three you should be re-inspired and already loving those healthy flavours again.

So, here is a sample day of cleaning it up:

Meal One, within an hour of waking: 3/4 cup oatmeal, 1 tsp peanut butter, 1/2 banana.

Meal Two, within 3 hours of Meal One: An apple, 1/2 cup of plain greek yogurt sprinkled in cinnamon.

Meal Three, within 1-1 1/2 hours of Meal Two: Half an open-faced sandwich OR an open-faced sandwich on two rice cakes with a side salad (choose lean protein sources for the sandwich - avoid cheese and sauces)

Meal Four, within 3 hours of Meal Three: 1-2 cups of raw vegetables and 1-2 tbsp hummus

Meal Five, within 2 hours of Meal Four: A serving of fish and 2 cups of vegetables drizzled in 1 tbsp olive oil (salad greens or steamed veg)

Meal Six - anytime before bed (optional) 2 squares of 70% cocoa dark chocolate and a cup of herbal tea Meal Six is important for people who are struggling with bingeing. Dark chocolate is still nutritious in the correct portion, and still feels indulgent - we all need that!

This is only an example, and many other options are totally acceptable. If you have a question about a meal idea, run it past me!

Write everything down (I love the My Fitness Pal app for this). Review it. Your system will soon be used to more valuable foods again, and your brain and body will be on the same page with appreciating and craving them.