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Chef and wellness writer Tess Ward has recently been working on the Kallø Rice and Corn Cakes campaign and today is talking about how to make healthy swaps and small changes to our lifestyles for a healthier routine.

Image from Kallo Cakes

Kallø’s cakes fill you up without leaving you with that heavy feeling that comes after eating bread sometimes so you can afford to be more generous with whatever you want to heap onto them as toppings. The cakes provide a great platform for my favourites (like pulled pork) which I eat piled high. Because they are so light, you can be generous without getting over full.

A smear of nut butter, a few slivers of banana and a pinch of sea salt makes for a great post-yoga protein hit. I make two and sandwich them together for a virtuous, Elvis-inspired, snack. The almonds provide the protein and beneficial fat, which, combined with the banana and healthy carbs, make a great snack to refuel the body and help with muscle recovery.

I am all about balance. I find that by focusing on crowding in good foods like unprocessed wholegrains, fruits and vegetables and cooking with them from scratch, is the best way phase out eating as much of the bad.

Rice cakes are more than a good cracker, they make a great alternative to bread too. Gluten free bread is often expensive and disappointingly crumbly, so an inexpensive, convenient alternative is always a good option. There is also no toasting needed.

Being healthy doesn’t mean you have to prescribe to a restrictive diet. It is about finding a balance that works well for each person. I have a big sweet tooth, particularly when it comes to chocolate. The dark chocolate thins are a satisfying sweet treat alternative to an afternoon chocolate bar. I also use them for speedy puddings and break them into wafers to have with my healthy avocado ice cream.

One of the best ways to improve kitchen skills is to try cooking with one new ingredient every week. It will help you grow your confidence, uncover new dishes and transform your recipe repertoire. Doing this not only livens up your daily dishes but ensures you get take in a wider array of vitamins and minerals.

Enjoying good food is a pleasurable activity, however in the fast paced lives we lead, meals are often on the go. Although it is not always possible, wherever you can, try to set aside time to eat your meals without distraction and stress. This will not only help you identify when you are feeling satisfied but also will certainly improve your digestion and enjoyment of your daily dishes.

It’s important to ensure breakfast is a substantial meal that’s high in protein – this will help satiate the body, balance blood sugar levels and avoid sugar cravings later. Eggs either scrambled, poached or omelettes are a quick and easy option. For the mornings when I don’t have time to cook I often will go for either smoked salmon and avocado on toast, or my sweet potato hummus, with thick Greek yoghurt, harissa and pine nuts.

Small changes like the type of ingredients you buy can make a big difference to your overall health. A great example is butter from grass fed cows. It is a great source of omega 3 fatty acids, whereas grain fed butter is high in omega 6. Omega 3s are beneficial for heart health to regulate hormones and improve mental focus. They also are great for skin, acting like an internal moisturiser.

Drinking a large glass of water 15 minutes before eating is a good way to boost digestion by simulating the acid production in the stomach. It also is a good way to prevent over eating at meals. Adding a little lemon is also good to reduce inflammation in the body.