Amidst the holidays, with another calendar year coming to a close, it’s a great time to reflect on the year past and plan for the year ahead. How are you feeling about your physical, spiritual and mental health from the inside out? Are there specific areas you want to focus on nourishing?
Let’s take some time discuss.
What is one area of nutrition that you would like to improve upon or learn more about? Pick just one to start and have this as your focus to start the year.
Here are 10 examples:
- Journaling: You’ve heard that journaling your thoughts, positive affirmations and even your fueling and fitness plan can be beneficial for your health. But you’ve never tried it and are willing to push yourself.
GOAL: Find an app on your phone that works for you and has notifications to remind you to record your fuel and activity level OR, find a pad of paper or spiral bound journal, keep it in your bag or nightstand and start writing multiple times in a day.
- Plant-Based Diet: What does a plant-based diet look like? Would it work for you? Would it help to improve your health?
GOAL: Research plant-based diets. Look for recipes you can prepare at home and choose a few days per week to start, in which you can prepare your meals and snacks at home, following plant-based guidelines.
- Cooking at Home More: Cooking more at home can be good for your heart, health and mind!
GOAL: If you are used to going out to eat with friends, try inviting everyone over for a meal and cooking for them!
- Choosing Better Food When Eating Out: Frequent eating out is a part of your lifestyle you aren’t quite ready to let go of. Do you ask questions about how meals are prepared? What ingredients they use? Know the terms to healthy food prep?
GOAL: Research tips and information on what is really in the food you are choosing! Check these articles out: EatRight.org or WebMD.com.
- Hydration: You’ve read my newsletters and know I’m serious about hydration! It’s your time to make sure you are meeting your basic needs.
GOAL: Drink 1/2 – 1 oz. per pound per day (180 lbs. = 90-180 oz. (~3-6 liters per day). Find a reusable bottle you can refill throughout the day and track how much you are drinking! Set an alarm on your phone to remind you to drink – every hour.
- Accountability Partner: You’ve attempted your goals on your own, but know you do better when you have someone to work with and hold you accountable.
GOAL: Find your accountability partner and start a daily or weekly chat (in person, over the phone, email or text). Share your goals, struggles, solutions and successes!
- Meatless Mondays: You aren’t quite ready to go vegetarian or vegan, but are interested in decreasing your meat and poultry consumption.
GOAL: Plan and prep in advance! Monday’s are your meatless meal times. Pick out recipes and snacks that are based on veggies, fruits, whole grains, nuts, seeds, legumes and healthy plant-based fats.
- Eating a Rainbow Often: This refers to fruits and vegetables. Do you get 7+ servings of vegetables and fruits in a day?
GOAL: Aim for at least 7 servings of vegetables and fruits (mostly vegetables) in a day, having at least 3 different colors at each meal.
- Anti-Inflammatory: Inflammation is a hot topic, as it should be! Do you know what foods may trigger inflammation in your body? Which may help manage inflammation?
GOAL: Read up on natural anti-inflammatory foods and incorporate at least 3 new ingredients into your plan. Check out these articles at Harvard.edu and DrWeil.com.
- Nourishing Your Sleep: Your body recovers best at rest. You aim for at least 8 hours of sleep per night, but feel you could sleep better. Did you know food can help?
GOAL: Research foods that support quality sleep. Incorporate more of the ingredients in your fueling plan. You can read this article from SleepAssociation.org.