There’s something about the beginning of the year that makes people want to change. Whether they view it as turning the page, starting from scratch, or putting fresh paint to a blank canvas, the New Year presents the idea of a new beginning, a time for self-betterment and change. Well, that’s just a bunch of hogwash. The clock doesn’t need to strike midnight and the year doesn’t need to change in order to get healthy. The same attitude and drive that you put toward your New Year’s resolution can be harnessed whenever you want, as long as you are committed to making a change.
New Year’s resolutions are still a thing, but they are slightly outdated. When it comes to improving your health, you need intent. Setting an intention means that you try your best to improve through actions, and friends and family will see this intention as inspiration. There will be moments of struggle, but you will overcome these times as long as your intention is steadfast. Use the following tips to make healthier choices for a healthier you.
Include One Polyphenol-Rich Food Every Day
There’s no need for supplements when it comes to consuming polyphenols, which are micronutrients that are obtained through certain plant-based foods. They are loaded with antioxidants and it is thought that they can assist with weight management, improve digestion, reduce the risk of neurodegenerative disease, and improve heart health. Great polyphenol-rich foods include:
- Berries (strawberries, raspberries, blueberries, and cranberries)
- Raw cacao powder
- Pomegranate
- Green tea
- Plums
- Currants
- Apples
- Walnuts
- Hazelnuts
- Pecans
- Artichokes
- Spinach
Get At Least 25 Grams Of Fiber Per Day
The current recommendation for daily fiber intake is between 21-38 grams, but this number depends on age, gender, and caloric intake. The average American only consumes 14 grams of fiber per day, and lacking sufficient fiber can disrupt proper digestion. Not only does fiber help you feel full after a meal, but it also helps to regulate cholesterol and improve heart health. Aim to consume about 25 grams of fiber per day from foods like beans, lentils, flaxseeds, chia seeds, peas, raspberries, artichokes, pears, and broccoli.
Work Out Any Way You Can
Whether you go to a dance class several times a week, bike with a cycling group, or take Pilates, movement is essential if you want to take care of the body. Statistically, people who decide to exercise solely to lose weight are much more likely to give it up, when compared to people who are exercising for self-care. Exercise can help boost your mood, improve circulation, and maintain mobility, so stay active doing something you love.
Post Workout Fuel
Providing the body with the right fuel after a workout is one of the best ways to accelerate recovery time. When you refuel within 30 minutes of finishing your workout, you help to supply nutrients to the muscle fibers that broke down exercise. Fruit and vegetable smoothies, chia pudding, quinoa, lentils, or hummus and carrots are great foods to consume post workout.
Keep Good Company
You can put all of the aforementioned tips in place, but having relationships with people who have unhealthy habits will make it difficult to maintain your health goals. Additionally, unhealthy or toxic relationships can influence poor eating habits, which you want to avoid. The healthiest people want to help you succeed and will often support your efforts to change, bringing you closer together and enhancing motivation.
