When tackling the New Year bulge, the obvious place to start is your diet; but don't abandon essential food groups.

"What you leave in your diet is more important than what you take out," says York dietician Vickie Brenchley. "It is important to drink about eight cups of fluid a day; water, weak tea and coffee or low calorie squash or pop could be included, but strong tea and coffee act as diuretics which reduce the amount of fluid in your body."

While the odd tipple is good for you, the recommended daily limit for women is two to three units of alcohol. Men should not exceed four.

Excess calories can be burned with sensible exercise, and Courtney's fitness advisor Ben Clarke advises to start slowly.

He said: "For general health and fitness you need to work hard enough to make your body adapt, but don't need to put yourself through total pain.

"A 20-minute walk is fine if it challenges you, but if it doesn't, then you might have to build it up into a jog or introduce some steps or a hill."

Your rest time is just as important. According to David Geddes, medical director at Selby and York Primary Care Trust (PCT), we all need different amounts of sleep.

"Have a bedtime routine and get up if you're worrying or can't sleep after 30 minutes and do something relaxing," he said. "A good night's sleep will make you more alert physically and more responsive."

1. Stop smoking and cut down on alcohol

Within a couple of days of giving up smoking, your sense of smell and taste will improve.

Contact North Yorkshire Stop Smoking Service on 01904 663310.

2. Eat a balanced diet and drink enough water

Eat five portions of fruit and veg a day, which can include tinned and frozen, and cut down on fat, salt and added sugar. Try eating soup for a mix of vegetables or blend into children's meals. Log on to www.sypct.nhs.uk and click on healthy lifestyles

3. Get a good night's sleep

Think quality sleep rather than aiming for eight hours.

4. Attend routine screenings and be aware of your health

Don't let embarrassment stop you from attending screenings, or looking after your sexual health.

Be aware of your weight and check your blood pressure every three to five years.

5. Exercise

Challengeable, but sustainable exercise, for 20 to 30 minutes three to five times a week.

For information on walks across the district, phone Selby and York Primary Care Trust on 01904 724109.

6. Take care of your

oral health

Make sure you brush your teeth properly for at least two minutes and floss. Change your toothbrush regularly!

7. Make the time to

de-stress

Read a book, have a relaxing bath, talk your worries through or write them down.

Log on to www.sypct.nhs.uk.

8. Take up a relaxation

exercise

Yoga, pilates and tai chi help you unwind and develop co-ordination, flexibility, stamina, balance, mental clarity and concentration.

9. Improve your posture

Poor posture is the cause of most back pain, and standing properly will make you appear taller and slimmer, with a flatter stomach.

10. Help others:

Give blood, train for charity run, get a donor card or become a volunteer.

Helping to save or improve someone's life will contribute towards your general sense of well being. Visit www.blood.co.uk or phone 08457 711 711 for details of blood donation sessions.

Don't give up in fight against smoking

WHEN Sheila Brown's little grandson Connor refused to kiss her because of the "nasty" smoky smell, she knew it was time to give up.

Sheila, 49, of Richardson Street, York, had been smoking since she was 17, and tried to stop at least twice a year for as long as she could remember.

"I'd give up last thing at night and start again first thing in the morning," she said. "It's a really difficult thing to do.

"It wasn't until my grandson, Connor, was born two years ago that I really started to think. I look after him on a daily basis and he didn't want to kiss or hug me and he'd wrinkle his nose up something chronic if I wanted a cuddle.

"I stopped smoking nine weeks ago and the change in him is quite remarkable, he's full of kisses and cuddles now."

Sheila has been attending a clinic run by North Yorkshire Stop Smoking Service, together with Selby and York Primary Care Trust (PCT).

The free clinics run for seven weeks, one hour each week.

Stop Smoking advisor Carole Donnachie said: "On average it takes three goes to stop smoking.

"Many people make resolutions to stop smoking, but New Year's Day is the worst time of the year to give up, because you feel so rough. That means many people will already be stuck with a broken resolution. "With us, your chances of giving up are so much better."

Meanwhile, other York smokers have turned to acupuncture to cure their cravings.

Acupuncture, developed in ancient China, can help with symptoms such as appetite disturbances, sleep changes and phlegm production. Smokers have received treatment at The Lotus Clinic, the teaching clinic of the Northern College of Acupuncture, in York.

Marketing manager Alison Coles said: "Obviously in January, people are keen to follow up on their New Year resolutions and giving up smoking is a common one.

"The Lotus Clinic has already seen people this week. Usually a few treatments during the course of several weeks is enough, but each treatment plan is tailored to individual needs."

Updated: 14:35 Friday, January 07, 2005