Many people like to start off the new year by making changes. And why not? A new year represents a clean slate and new beginnings. For many people, diet and exercise often top the list for changes and for good reason. The obesity epidemic is on the rise and many people are concerned about better health. If you want to take charge of your health, here is a list of 10 healthy habits to work on to incorporate in your life.
10 Healthy Habits For The New Year
- Snack Smart:
While it’s easy to grab a bag of chips, box of crackers or a few cookies when you are feeling hungry between meals or in the evening, it’s always better to reach for something healthy. This year, why not get in the habit of having a variety of healthy snacks on hand? Make sure you stock your refrigerator with a variety of bright colored fruit. Apples, oranges and berries make great snacks. You can make it easier to grab fresh fruit by prepping it ahead of time. If you like pineapple or melon, take some time to cut it and store it in a glass bowl, so you can easily see it. Vegetables also make for great snacking, so make sure you stock your refrigerator with a variety of colors too and take a little time to prep them, as well. It’s much easier to grab some veggies and dip or hummus, when they are sliced and ready. Nuts and seeds are another healthy snack to easily grab. and they contain and protein. They can also satisfy a craving for something crunchy and are a good source of protein and good fat. Other good snack items include nut butters, smoothies, pickles, some varieties of protein bars or yogurt (look for brands with the low sugar or versions sweetened with stevia.) - Engage With People Not Devices:
These days, many people are absorbed by the internet and social media. While this technology has many capabilities and benefits, it can also be destructive when it is over used. Our brains and bodies are not wired to be constantly stimulated, yet this is precisely what happens when you stare at a computer, iPad or cell phone all day long. Relationships suffer from over use of devices too. This year, why not try and be more present to others around you? Put your phone away when it is time to eat a family meal or you’re at a family gathering. Practice having an engaging conversation instead of being engaged in scrolling on Facebook, Instagram, etc. To encourage quality time and engaging conversations, try placing a gadget basket on your table, countertop or island for cell phones. You can use a wicker basket, box or other container to hold devices to help promote healthy conversations and relationships. - Make More Home Cooked Meals:
While many people like the idea of home cooking, a lot of individuals opt instead for processed foods and eat out several times during the week, as it’s convenient. Why not start the new year out right by taking a little initiative to pre-plan some home cooked meals? You can start by finding a few recipes you’d like to try from a favorite cookbook, or search Pinterest. Next make a grocery list of any ingredients you need and plan a trip to the grocery store. Once you have your groceries, you can prepare some items ahead to make things easier. (e.g. Chop vegetables for salads, stir-fries, or snacking) If you are using a few recipes with chicken, why not cook enough chicken breasts to have on hand for salads, stir-fry or tacos?) You can save time by planning ahead and will be less apt to visit a local restaurant. - Take A Daily Walk:
Walking is a great way to relieve stress. It not only gets your blood pumping, but can help calm your mind. Walking outside is especially beneficial. Hearing the sounds of birds or other animals can be calming and can help get your mind off your work or other stressors in life. Walking on a treadmill can also do your body good. Walking and getting physical helps release feel-good endorphins in the brain, which naturally make you feel better and are beneficial to the mind and body. - Get Rid Of Toxic Cleaners And Beauty Supplies:
While it is a good idea to clean up your diet, it’s also a good idea to rid your home of toxic chemicals. We are surrounded by toxicity, from the foods we eat, to the air we breath, to the chemicals we clean our home and the products we put on our face and skin. Unfortunately all of these things can affect your overall health. The good news is you can choose to buy healthier products that are less toxic. As with food products, it is important to read labels and ingredient lists. Many cleaning products and skin care products have long ingredient lists, with hard to pronounce words and unfortunately, many ingredients are harmful to our health.
I recently watched the documentary, Toxic Beauty, that was a real eye opener. While I personally have replaced most of my skin care products, make up and cleaning products over the last few years, I purged some hair care products and a few other items after I watched the show. The documentary talked about a variety of skin care and make up products, but mainly focused on products with talc and a lawsuit involving Johnson & Johnson. Talc contains ingredients that are carcinogenic and cause cancer and can be found in baby powder, make up, hair products and more. I discovered it was the first ingredient on some hair color powder I use in between hair colorings, so it didn’t take me long to chuck it in the garbage. The good news is there are other products out there that are safer and use fewer ingredients. Make sure you make it a priority not only to eat clean, but look for clean beauty and household products. Your overall health depends on it. - Practice Gratitude:
Being grateful for what you have helps promote positivity and joy in your life. It can also help you stay balanced and energized. Why not set aside aside 5-10 minutes for silence each day this year and think about your blessings and what you are grateful for? You can also write or journal your thoughts in a gratitude journal. - Drink More Water:
Most people know it’s important to drink water, but many people don’t drink enough. Water hydrates your body, helps keep your blood flowing and joints lubricated. It also helps keep your skin plump and fresh. One way you can help your family stay hydrated is to purchase refillable water bottles. These days there are plenty of choices. Look for a good quality stainless steel or ceramic bottle that is easy to clean and carry. Some people like to choose a fun color or a certain size. Others may add stickers or decals you can find on Etsy or other sites to decorate. When possible, try to avoid purchasing plastic water bottles, as chemicals can leach into the water and promote toxicity. - Connect with Others:
Relationships are a big part of our lives. Make sure you take time to be around others. Having strong connections is important and has been proven to help extend longevity. This year try and make a habit of scheduling time with others to help you stay grounded. - Cheat A Little:
While many people strive to eat healthier, some individuals beat themselves up when they get off track and eat the wrong foods. Yet—if you eat healthy the majority of the time, you should feel good about yourself. In fact, in my book, Wholey Cow A Simple Guide To Eating And Living, I talk about how following an 80/20 diet can give you a healthy mindset for eating. So what’s an 80/20 Diet you may ask? An 80/20 Diet involves eating healthy whole foods, including lots of vegetables, good fats and protein 80 percent of the time. Eating in such a way, allows you to cheat a little here or there and have some foods you enjoy on occasion. When you eat this way, you are less likely to feel deprived and will be less likely to go over board. There’s nothing wrong with having a few French fries, a slice of pizza or piece of chocolate cake occasionally. - Take More Time For Your Self:
Make sure you take some time daily to practice a little self care. We all lead busy lives and can get stressed out from work, taking care of family, running errands and more. It is easy to get caught up in our daily lives and the needs of others. That is why it is important to take a little time out of your day, just for you. Make sure you allow yourself time to do a little reading, go on a walk, work out, or something else you enjoy to help maintain a healthy life style.
Thanks for reading!
Barb
