If you haven’t read part one of our New Year, New Habits series, go back and start there. We discussed that prioritizing health and wellness equates to self-care in part one. Putting in the effort for lasting change will help you create habits that last.
So what does self-care look like when it comes to health and wellness? It means treating your body with the respect it deserves. It means working on sustainable habits with the reward of feeling great, instead of thinking of diets or exercise as punishment for something you’ve done wrong.
Obviously, diet habits are foundational for optimal health. But if you have big goals for 2022, and revamping your diet is just one of them, it can be challenging to know where to start.
This is precisely why we created all of our Daily Dose meal plans. Each one is designed to support you on your wellness journey to make it easier to work on those healthy habits. It also helps that our food is delicious, and each plan is expertly curated with your individual health goals in mind.
While we make it easy for you to eat well, here are five other foundational habits you can start working on now to set the tone for 2022 and beyond:
Pile on the veggies. Simple but effective, veggies are filled with valuable fiber, phytonutrients, vitamins, and minerals. “Eat more veggies” is not exactly a new or glamourous health recommendation. But brightly colored plants are filled with valuable amounts of fiber and phytonutrients that knock down free radicals. Free radicals contribute to oxidative stress, a known root cause for accelerated aging and chronic disease.
Plus, fiber from veggies helps keep our gut bacteria healthy and happy. The more colorful and the more variety, the better. Need ideas for including more veggies? Check out our Ketotarian plan that encompasses the benefits of keto and these powerful plants.
Pencil yourself in. Once again, self-care is about prioritizing yourself. You schedule a dental appointment, meetings with colleagues, school meetings, right? Now it’s time to do the same for yourself.
Open up your calendar over the weekend and plan ahead. Are you slammed with meetings on Monday? Make sure you have food for all meals ready to go so you aren’t left to make decisions when you don’t have time (we can help with that). Maybe happy hour on Wednesday interferes with your favorite cycling class, so pencil in a walk-in between meetings. Whatever it is, consider yourself a priority and stick to your plan.
Work on limiting alcohol. Not trying to be a buzzkill, but it has to be said. Alcohol sabotages your health goals, especially if it’s a daily habit. It adds empty calories to our daily intake and drops inhibitions, so you are more likely to make less-than-desirable food choices. Over time, heavy drinking messes with hormones and blood sugar balance and increases the risk of many chronic diseases. We aren’t saying you can’t ever drink again, but when you do drink, do so in moderation and for special occasions. Oh, and please drink with food!
Find movement you love. Hate running? Don’t force it. Physical activity doesn’t have to be a chore, and the last thing you want to do is feel a sense of dread every time you slip on your running shoes.
Exercise comes in all forms – from dancing to acro-yoga to simply walking and listening to your favorite podcasts. Start the year off by experimenting to find what fits your personality because that will be something you can maintain.
Consider implementing fasting daily, weekly, monthly, or even quarterly. Fasting has so many benefits for longevity, healthy weight, detoxification, and more. And what’s great about intermittent fasting—there are so many ways you can use it as a part of your lifestyle. Bio-individuality dictates what will work for you, meaning a longer daily fast may work for you, but not for your friend simply because we are all made so differently.
If you aren’t sure where to start, check out our article on fasting here. Our Longevity Fast could be a great way to start 2022 off with a bang.
At the risk of sounding like a broken record (but I have to because it’s just that important), healthy habits should be long-term goals and not short-term fixes. This year, put your health and wellness first by prioritizing self-care. Any and all of these habits, in combination with our meal plans, will set you up to have your best year yet.
Happy New Year, from me and our team at The Daily Dose, to you and yours.
Tricia Williams is a talented Chef recognized as a leader in the fields of Nutrition and Holistic Health. Some years ago, Tricia founded Food Matters, a boutique, nutritionally-sound meal delivery service. Closely collaborating with her clients’ coaches, integrative physicians, and nutritionists, Tricia was able to successfully tailor meal plans that met both their taste preferences and their health goals.
The Longevity Fast 2.0 is a holistic program that gives you the same benefits of a water fast without the food deprivation. This 5-day vegan and gluten free program, helps ease your body into a fasting state in order to improve cellular health and longevity. more info