A healthy lifestyle has no targets just routine

Welcome to the junction of food, exercise and rest for better health

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Fitness seasonal greetings

Fitness seasonal greetings

The festive season is a time of celebration, but it can also offer a moment to review our 2018 exercise routines, as well as to prepare for 2019.

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Mindsets for happier eating



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Make eating real food

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How hazelnuts can boost our health

     How hazelnuts can boost our health.Fans of Just Routine will know how keen we are on micronutrients because of their huge impact on our health. No wonder then research from Oregon State University caught our eye when they reported that older adults who added...

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In praise of Brussels sprouts!

     In praise of Brussels sprouts! It's the time of year when Brussels sprouts make their way onto our plates. Loved by some, hated by others, this mini ‘concentrated cabbage’ is one of the healthiest vegetables we can eat. Amongst many benefits, these little...

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Six tips for a brain boost.

     Six tips for a brain boost.Although genetics are the foundations of brain health, we can all improve our cognitive abilities. Ironically, while our brains don’t always realise it, a healthy body helps. These six tips for a "Brain Boost" programme follow a...

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Does a man’s diet influence his brain health?

     Does a man’s diet influence his brain health?A study tracking a large group of men over a 20-year period has found that eating leafy greens, dark orange and red vegetables and berry fruits – as well as drinking orange juice - may be associated with a...

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Exercise: why some is better than none.

     Exercise: why some is better than none.Vascular health includes the arteries, veins and capillaries that carry blood to and from the heart. We really should avoid creating any unnecessary problems in this remarkable system, especially as we age; blood clots can...

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Can you really be as young as you feel?

     Can you really be as young as you feel?It was recently reported that a 69 year old Dutch pensioner who 'identifies as 20 years younger' wants the legal right to change his age to improve his dating chances on Tinder. Extraordinary as it may seem, when it comes to...

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Quinoa – so much more than just gluten free.

     Quinoa – so much more than just gluten free.Quinoa, a sacred food crop for the Inca civilisation, this little seed (pronounced keen-wah) is usually considered a whole grain, but actually a relative of spinach and chard and packed with nutritional goodness. High...

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Coffee for cognitive function.

     Coffee for cognitive function.Coffee drinking can be controversial, with some people worrying more about potential hazards than benefits. A 2016 study concluded the health benefits of moderate coffee consumption "clearly outweigh" the potential risks, but now new...

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The No Targets Trinity

#1 Eat Smart

Eat real foods. Supersize on fruit and vegetables. Include a generous amount of fibre, legumes and healthy fats in your routine nutrition as well as a daily probiotic. Switch to 100% whole grain carbohydrates. Keep protein lean and eat red meat in moderation. Take the time to read labels on highly processed food, but avoid if possible. Eat real foods instead. Give cooking a try, it can be fun. Don’t be afraid to allow yourself a small amount of food you crave – more than a taste, but less than a portion. Make eating real food Just Routine.

#2 Exercise Daily

Exercise regularly. Exercise is the silver bullet for a better quality of life. To be fit and healthy you need to move. There is no right or wrong type of exercise and no right or wrong time of day or time of life for exercise. Make exercise non-negotiable and alternate between exercises each time you work out. Lift weights at least twice a week to develop better control of your body. Make daily exercise Just Routine.

#3 Sleep Sound

Get a good night’s sleep. Sleep is vital for health and should never be overlooked in a healthy lifestyle. Daytime exercise and bright light exposure will promote a regular circadian rhythm for melatonin production, an important hormone necessary for a good night’s sleep and the only known antioxidant in nature that can protect all parts of a cell. Make sound sleep Just Routine.


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