Setting realistic goals for a healthy new year
As a Certified Holistic Nutrition Consultant and Certified Health Coach, I understand the importance of approaching the new year with realistic goals that prioritize your overall well-being. I’ve blogged about this before and even worked on visualization! This year, instead of making impossible resolutions, let’s explore five solutions for healthy eating that can become sustainable habits to achieve weight loss, improve nutrition and improve gut health.
Setting the stage for success
The dawn of a new year often brings a wave of enthusiasm for positive change. However, it’s important to set achievable goals that align with your holistic well-being. Instead of taking extreme measures, consider making gradual changes to healthier habits.
Conscious Eating Practices: One of the fundamental steps in achieving weight loss and improving nutrition is adopting mindful eating habits. Instead of rushing through meals, take your time to savor each bite. Pay attention to signs of hunger and fullness and try to eliminate distractions during meals. By being present with your food, you cultivate a healthier relationship with food. See how eating right can help you with Mindfulness Practice so it works both ways!
Incorporating a plant-based diet: Consider switching to a more plant-based diet. Increasing your intake of fruits, vegetables, legumes, and whole grains can provide essential nutrients, fiber, and antioxidants. A plant-based diet has been linked to improved weight management, heart health and improved bowel function. I’m not suggesting that everyone should cut out all animal products, but there is a distinct lack of plant-based foods in many diets, which could be holding you back!
Hydration Excellence: Optimal hydration is often overlooked, but plays an important role in weight loss and overall health. Replace sugary drinks with water, herbal teas or infused water. Staying adequately hydrated supports digestion, nutrient absorption and helps control appetite. We often overlook this in the winter months, but this can be a BIG mistake! Make sure you’re drinking enough water and if you feel thirsty, you’re already on your way to dehydration!
Prioritizing gut health: A healthy gut is the cornerstone of overall wellness. Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut and kimchi into your diet. These foods contribute to a diverse and balanced gut microflora, promoting digestive health and supporting weight management. Check out this guide to probiotics and prebiotics!
Balanced plate approach: Shift the focus from restrictive diets to a balanced approach to the plate. Include a variety of macronutrients—protein, carbohydrates, and healthy fats—at every meal. This approach ensures a comprehensive intake of essential nutrients and helps maintain energy levels throughout the day. Balanced blood sugar and a balanced diet means less cravings and less inflammation! Both big wins!
If you’re curious to learn more, I’ve included some reference materials below. It’s time to welcome the new year with a holistic and achievable mindset. By incorporating these realistic and sustainable nutritional solutions, you lay the foundation for lasting wellness. Remember, small changes can lead to significant transformations over time. Here’s to a healthy and fulfilling journey in the coming year!
Would you like to know more? Are you ready to start the new year? Let’s talk about how holistic nutrition counseling and health coaching can help you make your own healthy changes to feel better every day. We can provide recipes, meal and snack ideas and support changes to transform your health! Schedule a free first consultation with us today—or forward this offer to someone you care about! Visit www.noshoesnutrition.com and sign up for one FREE consultation. We work with people from all over the world individually or in groups, so don’t let anything hold you back!
Bibliographical references:
Paans, NP, Gibson-Smith, D., Bot, M., van Strien, T., Brouwer, IA, Visser, M., & Penninx, BW (2019). Depression and eating patterns are independently associated with dietary intake. Appetite, 138, 106-113.
Satija, A., Bhupathiraju, SN, Rimm, EB, Spiegelman, D., Chiuve, SE, Borgi, L., … & Willett, WC (2017). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS medicine, 14(7), e1002039.
Daniels, MC, & Popkin, BM (2010). Effect of water intake on energy intake and weight status: a systematic review. Nutrition Reviews, 68(9), 505-521.
Ticinesi, A., Nouvenne, A., Cerundolo, N., Catania, P., Prati, B., Tana, C., … & Meschi, T. (2019). Gut microbiota, muscle mass and function in aging: focus on frailty and sarcopenia. Nutrients, 11(7), 1633.
Schwingshackl, L., Hoffmann, G., & Kalle-Uhlmann, T. (2017). A systematic review and meta-analysis of the effects of balanced protein-energy supplementation on anthropometry, energy intake, appetite and energy expenditure in older adults: A randomized controlled trial. Nutrition Journal, 16(1), 1-13.
