Whether you make New Years resolutions or not, January is a month to focus on our best habits and (hopefully), say goodbye to some of the bad guys. While the first day of the year generally brought with it an avalanche of products and diets that promised to help us “shift the weight of Christmas,” thankfully those days are long gone.. Now, it’s about making healthy choices that feel good to us, that improve the way we live and how we feel about ourselves.
Getting the proper nutrition, of course, is a big part of that. “How and what we eat influences how we feel, so, In addition to drinking plenty of water as a starting point, to start the year in a healthy way it is essential to follow some guidelines. From avoiding focusing on the practice of a diet without evidence and opting for an intuitive diet to being encouraged to give priority to new foods of plant origin and other forms of presentation (smoothies, croquettes, cookies, dips, natural yogurts and homemade hamburgers) ”, asserted in dialogue with Infobae the graduate in Nutrition Delfina Fahey (MP 3438).
7 smart and actionable resolutions to nurture yourself
1. Avoid “detox” diets
Research has shown time and again that detoxification Y calorie restrictive diets don’t work. “Ditching the indulgent foods and simply replacing them with fresh whole foods is key. I recommend eat three meals a day that consist of lean protein (a quarter of your plate), complex carbohydrates (a quarter of your plate) and a variety of vegetables (half of your plate) “, advised the renowned nutritionist Rosemary Ferguson in dialogue with Vogue.
2. Have a constant mindset
Along the same lines, the nutritional therapist Eve Kalinik advise begin to develop healthy habits that we can maintain consistently throughout the year. “Don’t be tempted to try extreme things, it messes up your metabolism in the long run. My main advice is be constant over time ”, assured.
Rhian Stephenson, nutritionist, naturopath and founder of Artah, agrees and emphasizes that consistency is the most effective way to feel good. “There are some basic habits that often get in the way, ”he explained. “One of the ones I listen to the most is the notion of ‘starting over on Monday’, which usually follows an unplanned indulgence in the middle of the week. The perception is that their healthy endeavors are ruined, so they will pause and start over on Monday. “
Stephenson say what this mindset commonly leads to stress, guilt and frustration. Instead, if we go out and eat an unhealthy meal, let’s try to eat right the next day. It is key not to throw in the towel and let it turn into five days of unhealthy food, followed by a restriction ”, remarked the expert.
3. Get your fiber quota
“Increase the fiber in your diet, through a wide variety of fruits and vegetables ”, highlighted Ferguson. The specialist recommends Aim for a variety of different rainbow colors on your plate, and try to get 8 to 10 servings each day.
4. Eat according to the season
It can be useful modify the way of eating according to the season. “Changing cold summer salads for hot ones and shakes for soups in winter, is an example,” he advised. Stephenson, and the same goes for the summer. Is it’s also a great way to eat fresh, organic, and seasonal produce.
It may not be directly related to diet, but a little movement every day is key to balancing blood sugar and helping to control the hormone leptin, that controls our appetite. “The movement it is essential not only to control weight and muscle tone, but also to balance our hormones ”, concluded Ferguson.
6. Learn about food traceability
Traceability is an essential tool to ensure that food is of quality and suitable for consumption. Whether you’re trying to lose weight or just feeling healthier, food transparency is a great starting point. The nutritionist Sharon Palmer from California told the HuffPost that encourages people to know how the food you are eating got onto your plate. Ask yourself questions like, ‘Does the product come from local producers? How did they cultivate it? Where is the bread baked? How was the breakfast cereal produced this morning? Where do all the ingredients come from? Transparency and food traceability help us pay attention to what is in our food ”, highlighted Palmer.
7. Try non-alcoholic drinks
For the nutritionist and dietician Amy Gorin, “Drink less, but continue to enjoy what you drink, is a great way to reduce both alcohol intake and calories ”. “There are so many options that we can try different non-alcoholic drinks and see what we like”, concluded.