To reach for the stars. Aim high. We are given these instructions to seemingly live our best lives all the time. But when it comes to New Year’s resolutions, you can find yourself stuck in the go big or go home mentality to failure.
This is especially true when it comes to dietary resolutions. According to nutritionist Valerie Agyeman, founder of Flourish Heights, a health nutrition practice for women, a digital platform and community that helps women build better relationships with food, our annual “do better” goals should share a common thread .
So you always eat fresh – even in winter
“The [goals] should be attainable. When it comes to making healthy eating choices, it’s so important to be realistic, ”she says. “Only in this way can these decisions become habits. First, find out what wellness means to you. [Ask yourself:] How is my health now? And where do I want it [in the] long term? ”
Agyeman recommends using your answers as a foundation in developing resolutions that will stand the test of time.
“Filling the body with nutritious fuel means the most when it’s sustainable,” she says. And while the nutritional goals are specific to your unique health image, Agyeman has some general suggestions for starting over with food in 2022.
# 1: add more fruits, vegetables, and fiber to your diet
Agyeman is a huge proponent of eating vegetables and suggests that when it comes to these nutritional powerhouses, you can’t go over the top. She suggests increasing the amount you eat now, even if that means starting slowly.
“These foods are packed with fiber, vitamins, and minerals that are essential for overall health, supporting your immune system, and giving you more energy every day. Your body can’t get enough of it, ”she says. “Some of my nutrition customers hardly ever eat products and grains, so I recommend adding a vegetable to the things they are already enjoying first,” she says. Agyeman promises it’s easier than you think, and it’s often budget-friendly too.
“Add vegetables to eggs – or add fruit to yogurt; add beans to your favorite soup, ”suggests Agyeman.
# 2: Look for foods rich in probiotic and prebiotic foods
“A healthy gut supports our general health – from immunity to digestive health, [to] Fertility and a lot more, ”says Agyeman. Our diet plays a role in gut health, and Agyeman explains how probiotic and prebiotic foods work together.
“You want to add good bacteria from probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi – and don’t forget about prebiotic-rich foods like onions, bananas, and asparagus to feed those good bacteria in your gut,” Agyman says.
No. 3: Add more herbs and spices
While using more herbs and spices in your recipe repertoire is a healthy way to improve the taste of a dish without adding sodium or fat, Agyeman says they also have their own worth.
“Herbs and spices are great for cooking, not just because of the flavors and aroma they provide, but also because of the many nutrients they provide,” she says. “If you find that you always prefer added salt, try herbs like rosemary, thyme, dill, or even ginger and garlic for added flavor instead.”
This delicious grilled salmon is easy to prepare and nutritious too. Photo by Bethany Goodrich.
# 4: eat fish twice a week
Agyeman is not the only one who preaches this wisdom; Many health organizations recommend eating fish two days a week.
“This supports heart health, mental health, and general well-being,” says Agyeman. “Fish like salmon, sardines, and saithe are great sources of high-quality protein and anti-inflammatory omega-3 fatty acids – among other essential nutrients.”
That is the reason. Agyeman’s recommendation repeats what she says about eating more vegetables: “Add fish to foods you already love – from salads and pastas to soups and stews – or make a delicious tin salmon with roasted vegetables”, she suggests.
# 5. Create a mindful relaxation routine
When we reach our stress levels, it is easy to seek solace in eating. Agyeman knows this well. “When I speak to my clients in real life, there is constant stress in the conversation and how quickly it can lead to emotional eating,” she says. The many (sometimes competing) demands on our time and energy require us to be proactive.
“We may not be able to eliminate stress, but our priority is how we deal with it,” says Agyeman. “Self-care needs a plan. Create a routine that works for you, but try to incorporate it on a regular basis. “
