We're already in the second week of the New Year - that's approximately 168 hours you've had to lapse on your New Year Resolutions. So, how's that going?

In the first week of January, I asked my barre class, "IF we were making resolutions, which we're not, what would they be?"

I was surprised that almost everyone said their resolution was to eat less sugar and more vegetables. Surprised, because I love vegetables and find it easy to incorporate them into my daily meals. I suppose I take it for granted that I don't have any desire for sugar either... I think we can change our palate and what we desire to eat when we change our habits with persistent and dedicated focus. Choice by choice. This doesn't mean a life of no joy at all - and certainly, there's a number of naturally sweet foods that are extremely good for you! Some zealous celebrity trainers and insta-nutritionists will carp on about fruit being detrimental to healthy weight and body but that is absolutely baseless and irresponsible. Any food, in excess, isn't healthy. I hate to be boring, but remember that quote, "Eat, not too much. Mostly plants."

Yes. And I'd add to that, ENJOY what you eat because guilt tastes bitter and toxic and no amount of "clean" eating will eradicate that bitterness.

So, in the spirit of supporting you to get excited about vegetables, here is a recipe from The Vegetable by Caroline Griffiths & Vicki Valsamis (Simon & Schuster).

I also want to recommend another book that I received over the holiday period and that I am VERY excited about. Raw Is More by Eccie and Gini Newton (Simon & Schuster). As some of you know, I'm studying to be a Raw Food Chef with the Raw Food Institute of Australia. I get so excited by the amount of delicious and flavourful food that can be prepared and shared: all raw. Anyone who has been to Ubud, Bali has discovered a world of raw, plant based food menus, where colour, freshness, flavour and nutrition are bursting off the plate morning to evening. Bring a bit of that raw, wild, colourful energy into your daily life here.

Just to keep you inspired and dedicated to adding veggies to your day, I've designed you a 7 Day Vegetable Commitment planner! All you need to do is circle at least three vegetables you've eaten that day. It is also a list that gives you a huge range of ideas for when the only idea that vegetable conjures up is brussel sprouts and lettuce. Free download (PDF).

I do not advocate fad diets. I'm not vegan or gluten/dairy intolerant. BUT I know that many people have sensititivies, allergies and reactions to particular foods and that is where the appeal of the paleo diet lies. I've just got my hands on Clean Living Paleo Basics by Luke Hines and Scott Gooding, published by Hachette Australia ($17.99).

There is a growing and valuable recognition that whole foods (unprocessed, as close to natural state as possible) are the best choice for optimum energy and health. For example, eating an organic apple from your local market beats an apple & nut muffin from the supermarket.

I love Luke and Scott's recipes - including smoothies, snacks, salads, dinners and sweet treats. It's a great reference for healthy, basic meals that are great for one or for the whole family. Luke and Scott are both qualified personal trainers in the fitness business too so they know food has to fuel an active, fit lifestyle.

I was really lucky to have Scott and Luke talk to me about their book and their paleo lifestyle. If you loved them on My Kitchen Rules, or even if you didn't catch it (like me!), here they are. Please note, these are OPINIONS on diet and health, not facts. What works for your body is different to your neighbour and your friend.

I love Luke Hines' approach to lifestyle. "My mantra that I live by is Train Smart, Eat Clean and Feel Good. We must have synergy between how we move our body, what we consume and the way we think about life. It is about achieving balance, through mindfulness," he says.

While Luke gave me some fabulous information and opinion, it was Scott Gooding's responses on food, healthy mindset and wellbeing that really appealed to me. As a trainer, a chef, an author and a businessman, he's truly an inspiration.

Has your diet always been health-based or was there an event or issue that lead you to this focus?
I have always tried to eat healthy to the best of my knowledge at the time, looking back I can now see flaws from a health perspective in many foods I used to eat but I guess that is all part of the journey. There have been a few events that have shaped what types of food I consume, one is particular was an injury I sustained in my back - my focus then became sourcing a diet that wasn't pro-inflammatory - hence the Paleo diet.

Dairy is a great source of calcium. How do you ensure adequate calcium in the Paleo diet?
Dairy may have calcium but it also contains many proteins and hormones which are designed for a growing calf, these compounds cause gut irritation and inflammation. Cruciferous veggies such as broccoli provide an abundant source of calcium as does fish, shellfish, offal and meat.

A highly active and fit body usually requires adequate carbohydrate. Does it take time for the body to adjust to new sources of energy? What are the side effects?
If you are training at high intensity I believe you should be consuming some extra carbs, but generally minimal carbs is the way forward. There is a transition between fuels sources which can leave you feeling unable to perform maximally and can leave you feeling fatigued but the body is quick to adapt. Push through the transition period and then the body will acclimatise.

Beyond diet, what other approaches to exercise lifestyle and wellbeing do you recommend and live by?
I believe we should move our body everyday, whether its a gym session, walk, salsa, pilates or swim. The session should be hard enough to work up a sweat and evoke a feeling of satisfaction or accomplishment on completion. I think its paramount that we "switch off" from the modern world of social media, email and texts - this is vital for positive (real) communication. Its certainly an area that I personally need to work on but I'm making in-roads

I have survived a deadly eating disorder and I am concerned by restrictive or extreme approaches to diet as I feel vulnerable people can vastly restrict their food intake under the guise of a healthy regime. Do you accept that there is a need to educate on paleo but not to demonise whole food groups?
Absolutely, knowledge is power ...and once you have knowledge you'll have the power to make informed choices around your health and lifestyle. Its important to not demonize certain food groups but knowing why we eat some and not others is the key.

What's a great paleo lunch for someone without A lot of time to prepare but wants energy throughout the afternoon and before a 5.30pm workout?
Healthy food or paleo food often gets branded with the notion it takes time to prepare but it can be as simple as a fritatta, poached eggs with sweet potato fritter, lamb chops with broccolini, leftovers from the night before.

Here's a recipe from the book - Zucchini Linguine with Poached Rainbow Trout - fabulous choice for lunch or dinner!

Follow Scott and Luke on Facebook, Twitter and their website

Clean Living Paleo Basics by Luke Hines and Scott Gooding, published by Hachette Australia ($17.99)