Feel Better4Yes

Our Better4Yes challenge is designed to be a stress-free starting point to a healthier way of life. We go back to basics to avoid complicated diets and time consuming changes to your daily routine.

4 simple steps that can easily be incorporated into your busy day and once you start to feel the benefits you can build on your progress with other positive changes to your lifestyle.

The Challenge

Every day for one week we’re asking you to say ‘Yes’ to 4 simple steps:

Say Yes to...

5 a day*

It’s easier than you think to hit your 5 fruit and veg each day

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5 portions of fruit & veg a day

Why’s it important?

World Health Organization states 5 portions of fruit and veg a day lowers the risk of serious health problems like heart disease, stroke, type 2 diabetes and obesity and is an important part of a balanced diet.

Top Tips

  • One adult portion of fruit and vegetables is 80g. The NHS website has more information on portion sizes.
  • One 150ml glass of unsweetened 100% fruit or vegetable juice can count as a portion. (Only one glass counts though, no more)
  • Making your own smoothies with a variety of whole fruit and veg portions gives you more than 1 of your 5 in one go. Here’s some great smoothie ideas.
Say Yes to...

8 glasses of fluid

Even mild dehydration can drain your energy and make you tired

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8 glasses of fluid a day

Why’s it important?

The Food Standards Agency recommends that we should drink about 1.2 litres of fluid every day - or eight 150ml glasses. Water makes up over half of your body and is essential for transporting nutrients around your body, aiding digestion and keeping your skin healthy.

Top Tips

  • If you're active, or if the weather is particularly hot, you need to up your fluid in-take to stay hydrated.
  • Water is the best drink to take up the bulk of your target but you can also drink fruit juice, squash or milk to reach your 8 a day. Pure fruit juice also contains natural sugars so don’t rely on it for your 8 glasses a day and ideally consume with a meal.
  • Bond with a water bottle - whether it's your favorite colour or a unique design, the more attached you are to your bottle, the more likely you are to remember to drink.
Say Yes to...

10 minutes of exercise

We’ve got some great tips and advice to get you started

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10 minutes of exercise a day

Why’s it important?

We all know that exercise is good for you but to what extent? The NHS describes exercise as a ‘miracle cure’. It can reduce the risk of heart disease, stroke, diabetes and cancer by up to 50% and lower risk of early death by up to 30%. And that’s without mentioning the endorphins!

Top Tips

  • Remember to warm up and cool down with stretches and less strenuous exercises.
  • Try to do a different 10 minute workout each day focussing on a different part of the body. Here are some great 10 minute workout ideas that are equipment-free!
  • Struggling for motivation? Nicky, our personal training expert has some great advice to get you started.
Say Yes to...

20 mins* of ‘me time’

The average mum ends up with just 17 minutes to herself each day

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20 minutes of ‘me time’ a day

Why’s it important?

It’s great to live a busy, vibrant lifestyle through careers, families, kids, friends and other commitments. But all too often, taking care of everyone else, leaves you with no time or strength for yourself. Everyone needs to recharge.

Top Tips

  • Don’t feel guilty - self-care is not selfish. If you feel replenished you'll be the best of yourself.
  • Schedule your ‘me time’ - make your free time as important as an appointment with your doctor. Organise other activity around it.
  • Turn off technology - make sure you turn off your phone, TV, tablet, laptop, if you don’t want to be disturbed, and let those around you know you’re incommunicado.

*At least

Tell us how you get on

After you’ve complete the challenge let us know if you feel Better4Yes

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Amy

...the me time definitely helped too as this is something I haven't done before, it was great just to have time to enjoy yourself and not to worry about other things!Amy

Andrea

...making the time for myself is essential. It has changed my mind set. I’m drinking more fluid so my skin looks clearer tooAndrea

Jo

...the increased water intake alone has made a difference to my skin, my energy and my appetite, so am noticing the positive steps forward!!Jo

Karen

...exercise and 5 a day easy, but me time and 8 glasses of water not so easy. Persisted with it and admit I do feel much better for it!Karen

Sarah

...I've been following all of the steps on a daily basis but the biggest difference I have noticed is my skin! I have swapped fizzy drinks for water and my skin feels so hydrated and soft! Thank you Del Monte :)Sarah

Tamalyn

...I feel fab, have even extended my exercise to 30 minutes per day. Just having a few issues with the me-time! I am going to carry on and have even entered myself into the local charity 5k in the summer.Tamalyn

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