As we step into a new year, it's the perfect opportunity to make positive changes in our lives, and what could be more important than investing in your health? 2024 presents a fresh start, a clean slate to embrace healthier habits, and elevate your well-being.
We’re getting you started with a comprehensive guide to help you embark on your journey to a healthier you in the coming year:
1. Mindful Eating: Start by reevaluating your eating habits. Instead of fad diets or extreme restrictions, focus on mindful eating. Pay attention to your body's hunger cues and choose whole, nutrient-dense foods. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your diet.
2. Hydration is Key: Proper hydration is often underestimated. Make it a goal to drink enough water throughout the day. Water supports digestion, skin health, and overall bodily functions. Carry a reusable water bottle to remind yourself to stay hydrated.
3. Balanced Meals: Strive for balanced meals that include a source of lean protein, healthy fats, and complex carbohydrates. This helps stabilize blood sugar levels and keeps you feeling satisfied longer, reducing the temptation to snack on less nutritious options.
4. Portion Size Matters: Be mindful of portion sizes. Even healthy foods can contribute to weight gain if consumed excessively. Awareness of how much you eat is the first step toward making a change.
5. Meal Planning: Plan your meals and snacks ahead of time to avoid impulsive choices. Meal prepping can save time and ensure you have nutritious options readily available.
6. Reduce Processed Foods: Minimize processed foods high in added sugars, unhealthy fats, and preservatives. Opt for fresh, whole foods whenever possible. Read labels to make informed choices.
7. Regular Physical Activity: Incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days.
8. Sleep Matters: Prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep per night. Poor sleep can negatively impact your mood, cognitive function, eating habits and overall health.
9. Stress Management: Find healthy ways to manage stress. This could include meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Chronic stress can take a toll on both your mental and physical health.
10. Seek Support: Consider enlisting the support of a Registered Dietitian if you would like to make changes to your diet to address health concerns or to help you achieve your health goals for the year ahead.
Make this year your healthiest yet by committing to positive habits and embracing a holistic approach to wellness. Your body and mind will thank you for it, and you'll be better equipped to face whatever challenges and opportunities lie ahead in the new year.
If you're inspired to kick off 2024 with healthier eating habits, join The Eat Well, Live Well Challenge. Throughout this challenge, you’ll work toward your health goals with guidance and support from your FSEAP Registered Dietitian. You’ll gain coaching and resources to start strong, be accountable for your progress, and stay motivated on your path to success. We know you can do it!
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The Eat Well, Live Well Challenge
This January, join The Eat Well, Live Well Challenge and team up with a FSEAP Registered Dietitian to make positive changes that align with your vision of a healthy lifestyle. Your dietitian will work with you to create a personalized nutrition plan to meet your nutritional needs and reach your health goals.
In this Challenge, you will:
Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way.
Discuss your progress with your Registered Dietitian in 30-minute weekly coaching sessions.
Be guided and supported throughout the entire 30-day journey.
Receive practical information, recipes, and tips to keep you motivated, focused and successful!
Challenge Accepted? Call FSEAP anytime during the entire month of January to sign up for The Eat Well, Live Well Challenge, or to find out about the Nutrition Counselling Services.