Keep looking forward and stop looking back! Wise words right? And I bet you have said them to yourself on the odd occasion.

In last week's column we talked about how gloomy January can be; how we are all skint, fed up and wearing jeans that we haven't felt comfortable in since… well, definitely before Christmas at least.

Did you know that what you eat (or don't eat) will have a massive impact not only on what you look like but on your moods too?

It's true; eat well and you will feel more upbeat, positive and energised, eat poorly and you will feel sluggish bloated and bad tempered. You get out what you put in right? Put rubbish in, get rubbish out, it really is that simple.

Last week I set you a 14-day challenge and showed you what you should be taking out of your diet to improve your health and deliver some pretty stunning fat loss results (just ask some of my PT clients or boot campers – it works). Well today I am going to show you what you can (and should) be eating as part of your daily nutrition plan.

First meal: Make sure your first meal (aka breakfast) is packed full of nutrients and protein and not backed with fats and sugars! Aim for an omelette, scrambled, poached or boiled eggs (see your 'Posh Dippy Egg' recipe from last week too), stir fry, left over from last night's dinner, Quinoa porridge with cinnamon, almonds and blueberries (use rice or almond milk).

Eat your greens: How many times do I need to say this? Greens are the key to healthy blood and healthy blood is the key to a long and healthy life – that's sprouts, cabbage, kale, watercress, rocket, spinach etc. Make sure you get at least five portions per day

Protein Power: You can eat any type of fresh lean protein – eggs (limit to three-four times per week), red meat (limit to once per week), turkey, chicken, tuna, salmon, mackerel, scallops, haddock etc. As long as it is bought in its natural state and you prepare it from scratch – oh, and by the way, go for organic meat wherever possible as it's much healthier. Protein has a really high satiety index, even higher than carbohydrates, meaning it will keep you fuller for longer

Drink your water: Most people do not drink anywhere near enough and I would advise you aim for at least two litres of clean, fresh water just for your body to function correctly. Add on another litre if you are already physically active. To help stop "pee a lot" syndrome try adding a pinch of organic sea salt to every litre you drink. This will help your body maintain vital nutrients and stops you going to the loo quite so often. Do not use table salt though?

You can include herbal teas and fruit tea in your three-litre goal, but stay away from green tea for the 14 days as this does contain caffeine.

Replace milk with almond, goat's milk or rice milk: This is so much healthier for you. Soya is very oestrogenic so I would avoid that too for now.

Replace white rice and pasta with brown basmati rice: A good time to eat these types of carbs is straight after your training session when your body will utilise them much more efficiently.

Replace bread: Have quinoa, buckwheat or millet.

Replace full fat processed cheeses: Use goat's cheese and swap flavoured low fat yoghurts for the much healthier full fat live organic alternatives.

So, are you up for the 14-day challenge? Once you have the first few days out of the way it's easy.

WARNING: You may feel a little "off it" for the first few days of your detox and headaches are very common and are normally a result of withdrawing from caffeine. Drink plenty of clean, fresh water and flavour it will fresh lemon.

I would love to know how you get on over the next couple of weeks; feel free to email me via my website. See www.isleloseit.com