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 have blogged about this in the past and even worked on visualization! This year, instead of setting unattainable resolutions, let's explore five healthy nutrition resolutions that can become sustainable habits for achieving weight loss, improving nutrition, and enhancing 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 crucial to set achievable goals that align with your holistic well-being. Rather than adopting extreme measures, consider making gradual shifts towards healthier habits.

1. Mindful Eating Practices: One of the fundamental steps towards achieving weight loss and improving nutrition is adopting mindful eating habits. Instead of rushing through meals, take time to savor each bite. Pay attention to hunger and fullness cues, and try to eliminate distractions during meals. By being present with your food, you cultivate a healthier relationship with eating. Check out how eating well can help with your Mindfulness Practice so it works both ways!

2. Incorporating Plant-Based Nutrition: Consider shifting towards a more plant-centric diet. Increasing your intake of fruits, vegetables, legumes, and whole grains can provide essential nutrients, fiber, and antioxidants. Plant-based nutrition has been linked to improved weight management, heart health, and enhanced gut function. I am not suggesting that everyone must cut out all animal products, but there is a distinct lack of plant foods in many diets, which could be holding you back!

3. Hydration Excellence: Optimal hydration is often overlooked but plays a significant role in weight loss and overall health. Replace sugary beverages 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 that might be a BIG mistake! Make sure you are getting enough water, and if you feel thirsty, you are already on your way to dehydration!

4. Prioritizing Gut Health: A healthy gut is a cornerstone of overall well-being. Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These foods contribute to a diverse and balanced gut microbiota, promoting digestive health and supporting weight management. Check out this guide to probiotics and prebiotics!

5. Balanced Plate Approach: Shift the focus from restrictive diets to a balanced plate approach. Include a variety of macronutrients—proteins, carbohydrates, and healthy fats—in each meal. This approach ensures a well-rounded intake of essential nutrients and helps sustain energy levels throughout the day. Balanced blood sugar and balanced nutrition mean fewer cravings and less inflammation! Both huge wins!

If you are curious to learn more, I have included some reference materials below. It’s time to embrace the new year with a holistic and achievable mindset. By incorporating these realistic and sustainable nutrition resolutions, you lay the foundation for lasting well-being. Remember, small changes can lead to significant transformations over time. Here's to a healthy and fulfilling journey in the year ahead!

Do you want to know more? Are you ready to start the new year? Let’s chat about how holistic nutrition consulting and health coaching can help you make your own healthy changes so that you can feel your best every single day. We can provide recipes, meal and snack ideas, and support changes to transform your health! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups, so don’t let anything hold you back!

References:

1. Paans, N. P., Gibson-Smith, D., Bot, M., van Strien, T., Brouwer, I. A., Visser, M., & Penninx, B. W. (2019). Depression and eating styles are independently associated with dietary intake. Appetite, 138, 106-113.

2. Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., ... & Willett, W. C. (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.

3. Daniels, M. C., & Popkin, B. M. (2010). Impact of water intake on energy intake and weight status: a systematic review. Nutrition Reviews, 68(9), 505-521.

4. Ticinesi, A., Nouvenne, A., Cerundolo, N., Catania, P., Prati, B., Tana, C., ... & Meschi, T. (2019). Gut microbiota, muscle mass and function in aging: a focus on physical frailty and sarcopenia. Nutrients, 11(7), 1633.

5. 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.