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We all have the capability of improving our body, mind and soul. Be it through exercise or healthy eating, small changes can make a big difference and we’re sure this sudden spate of gold medals has got you wanting to make the change now.

Exercise is vital to changing your body but it’s not just the look, it’s the feel. Releasing endorphins literally makes you happier so why not combine this some delicious recipes and really see some improvements. It’s not about cutting out food groups, it’s about moderation and eating right for you.

 

Start your day with a healthy shake ensuring you kick off your metabolism with 2 of your 5 a day. This low fat, vitamin C-packed smoothie is just 100 calories and gives you enough protein and carbohydrates to keep you going until lunch. Simply blend together 100ml cranberry juice, 175g frozen raspberries and 100ml milk or 200ml natural yogurt. If you’ve got a sweet tooth, add a dash of caster sugar to counter the sour taste.

 

A great lunch doesn’t have to just be a humble sandwich. Why not try a delicious stir fried vegetables with cashew nuts? It’s quick and easy to make (20 mins) and is full of tasty ingredients. Heat a little oil in a wok and throw in a chopped onion, 1 red pepper and 200g mushrooms. After a few minutes, add 2 heads of pak choi, 1 clove of garlic and 100g cashew nuts. Drizzle with soy sauce and serve. We like it with rice to full us up, but noodles are also a great choice. Best of all, it’s under 500 calories per serving!

 

In this nice weather, it would be wrong not to have a BBQ. But eating healthily at a BBQ isn’t the easiest to do. Well we’ve found something yummy and nourishing - barbecued salmon fillet with lemon & dill. Take 2 salmon fillets and lay one skin-side down. Cover with roughly chopped herbs (dill & chives). Top with a layer of lemon slices and season well. Put the other piece of salmon on top, skin- side up and tie the salmon pieces together. We use string for this but you can use anything that doesn’t burn (helpful hint: make sure it’s wet). Brush the salmon with olive oil and wrap in a double layer of tin foil. Cook the salmon on a wire rack for 7 minutes each side then remove the salmon from the foil and put back on the rack to cook for a further 3-5 minutes on each side. It’s only 256 calories per portion but to really make this dish pop, why not try a mouth-watering dressing – it goes great with this dish. To make, simply slice a cucumber in half and scoop out the seeds using a teaspoon. Thinly slice the cucumber and sprinkle with 2 tsp sea salt, set in a colander over a bowl and leave for an hour. Rinse the cucumber slices and pat dry on kitchen paper. Mix with 1 tbsp chopped chives and 300g natural yogurt, and season.

A little bit of exercise and a healthy eating plan doesn’t have to be boring but can make a big difference so take a look at BBC Good Food for more inspiration.