When it comes to health each year there are always a few resolutions that never take root. This is probably because I'm trying to make too dramatic changes. Perhaps by setting realistic goals, ones that will make me feel good and require a level of effort that I can handle even when I'm feeling stressed, I will find greater success.

According to Dr Mehmet Oz, studies have shown that 10 pounds is the magic weight loss threshold for achieving significant health benefits. "Passing that mark significantly reduces your risk of diabetes, arthritis and lowers your blood pressure. It may also decrease your chances of developing breast cancer." I'm taking this on board and will be satisfied with dropping a pound a month this year. That's not to say I'm giving up my quarterly detoxes. I find these very helpful in recalibrating and then maintaining, good nutritional habits. Among my current favorites are David Kirsch's Ultimate Detox Kit, NY based Dr Frank Lipman's gentle 2 week detox Be Well Cleanse and UK based juice cleanse company, Radiance 5 Day Greens Cleanse.

Portion control is key to weight loss and I recently came across a very easy to remember guide to serving sizes; for pasta or rice think of the size of a light bulb, nut butter or hummus equals a golf ball, cheese cubes are three dice, chicken or turkey the size of a pack of cards, olive oil or salad dressing a poker chip and breakfast cereal the size of a tennis ball. These leave little room for misinterpretation.

We all know that breakfast is the most important meal of the day, but recently I learnt that skipping it might increase your risk for obesity more than fourfold, a scary statistic. Greek yoghurt with black or blueberries and a sprinkle of mixed seeds (flaxseed, pumpkin and sunflower) is my easy to prepare, healthy start to the day, boiled eggs at weekends and when time is tight, a David Kirsch Protein Plus Meal Replacement shake with added sachet of his Super Charged Greens Blend offers no excuses. Loaded with essential nutrients, this combo provides dietary fire to help regulate blood sugar, antioxidants to fight free radicals and protein to build muscle and rev the metabolism. I now keep these sachets and my shaker in my desk to ensure that I am never running on empty.

At the other end of the day both mind and body stand to benefit from an earlier meal. People who graze before bed gain on average three and a half more pounds over a year than those who don't according to one study. In addition, blood sugar, cholesterol and circulation changes brought on by the digestive process may disrupt blood flow to the brain. I'm now trying to finish dinner by 9pm.

Still on the subject of food, apparently people eat up to 50% more when distracted. Turn off the television or put away the lunchtime magazine and focus on every mouthful. Remember it takes around 30 minutes for your body to register that it's full. I eat way too quickly, so am tasking myself this year to thoroughly chew and savour every mouthful. Distractedly inhaling my food is set to be a thing of the past.

On the treat side here's an eye opener. For years studies have shown that flavonols, the antioxidant-rich compounds found in cocoa, improve circulation. Now, new research indicates that because those compounds increase blood flow to the brain, they may also help you see more clearly. "Two and a half hours after consuming 720mg of flavonols (the amount in about 1oz of dark chocolate) study participants' visual function and ability to detect motion direction improved dramatically." Glasses for nighttime reading are a new necessity, so I'm taking this as my license to indulge in the occasional square of dark chocolate.

It is surprising how little exercise it takes to do a body good. For me its always been a case of wanting at least an hour for my cardio and getting frustrated when I don't have the time to fit it in. I got it wrong, just 30 minutes daily at "talk test" pace (ie you should still be able to talk whilst you are working out but not sing) can keep you from gaining weight and reduce your risk of stroke and heart disease. This year I'm running 15km a week not 25km. Creating an attainable and realistic goal is definitely the way forward, and if I Iose momentum I'm not going to view it as failure, but as an opportunity to recommit.

Stretching is so important too. I'm now scheduling workout time for this after cardio. It improves flexibility and also makes you stronger. Last year's resolution for thrice weekly yoga didn't last long, so this year its planned in my diary every Wednesday and so far I'm loving the way it makes my body feel both physically and mentally.

One random, final resolution. Did you know that high heels put up to 26% more pressure on your knees and up to 76% more pressure on the balls of your feet? Wearing them every day can stiffen your Achilles tendons and permanently damage the muscles in your legs and foot joints - just observing the feet in my yoga class it certainly looks like bunions are on the increase. Lessen those effects by alternating heels of varying heights. Too much of the same isn't good either way. I'm guilty of "flat shoe abuse" as I like to be able to pound the pavements at speed and in comfort. I'm working at changing this up a bit but a Louboutin totter just isn't my style.

Since January 1st I've been adopting these resolutions; the start of the month, when I was on holiday was easy and helped me change my mindset. Back at work I've managed to maintain it and a trip to New York will be the litmus test. I'm beginning to feel like a whole new me but maybe that was Anguilla, stay tuned...

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