Raise your hand if all that eating, drinking, and being merry took a little toll on you over the holidays. Ditto. Let’s move on and move up with this New Year Kick Start. We’re focusing on starting the year off feeling our absolute best…no juice cleanse included (you’re welcome!)
Your liver and kidneys constantly cleanse your body, so a typical juice/flush cleanse is just not necessary, healthy, or any fun at all! This kick start will “detox,” “cleanse,” and “reset;” however, instead of solely ridding the bad stuff, we’ll actually replace it with healthy goodness! Instead of focusing on deprivation, we’ll focus on fuel and fulfillment. Lets set precedents to make the next year (not just the next week) your healthiest, happiest yet!
Although these tips are meant to be followed indefinitely, aim to be more strict this week, hence the term ‘kick start.’ With that said, everybody (and every body) is different, so do what works for you, your body, and your lifestyle.
- Reduce your consumption of processed foods, fatty meat, dairy, sugar, alcohol, and caffeine.
- Increase your consumption of fruits and veggies. Try to buy in-season and organic whenever possible, especially for the dirty dozen. Frozen organic produce is great too, as availability is limited in the winter and frozen produce maintains its nutrients.
- Incorporate whole grains, legumes, healthy fats, and lean protein in moderation, but keep veggies the center of attention. For example, trade your taco or sandwich for a salad or use lettuce wraps instead of bread/tacos.
- Hydrate, hydrate, hydrate with water, water, water (tea, kombucha, and sparkling water are good options too.) Aim to drink at least half of your body weight in ounces of water daily.
- Start each morning with lemon water to stimulate your cleansing organs, boost metabolism, and aid digestion.
- Include some sauerkraut or kimchi in your diet for a healthy gut.
- Eat breakfast every day. Your body will not efficiently burn food if your stomach is empty, so be sure to eat breakfast within about an hour of waking (click here for breakfast recipes.)
- Aim to move your body for 30-60 minutes every day, weather it’s a morning run, group fitness class, afternoon walk, yoga session, strength training, etc. Just do something, preferably something that you enjoy. Your body and mind will thank you.
- Have a green smoothie a day, preferably in the morning to optimize nutritional benefits.
- Keep things simple by making big salads and veggie-based soups to keep on hand.
Here’s a quick and easy Detox Soup Recipe: using a Vitamix or high-speed blender, combine 8 ounces of bone broth, (or veggie/chicken broth ) 1 zucchini, (raw) 1 handful of greens, (romaine, spinach, or kale) 1 clove garlic, 1 teaspoon chopped scallions, 1 teaspoon basil, thyme, and other herbs of choice, 1/4 lemon, and 1/3 cup chickpeas. Heat mixture on stove and enjoy. Makes two servings.
- If you find your sweet tooth ramping up, have fruit or tea. Low sugar fruits include grapefruit, berries, papaya, melon, and green apples. The fiber in fruit hinders sugar absorption, so don’t feel bad about eating a banana either! If you experience night cravings but are not physically hungry, brush your teeth and tell yourself that the kitchen is closed…until tomorrow. Just stepping out of the kitchen is sometimes enough to banish cravings and revert your mind.
- Tune in to your body’s cravings for warming, comforting winter eats. It only makes sense that our eating style should change with the seasons, just like the clothes that we wear.
- Chew food slowly and eat consciously. Taking the time to tune in, chew each bite mindfully, and truly enjoy the pleasure that food brings fosters healthy digestion and satisfaction.
- Why not take some time to clean out your fridge, pantry, and even closets? As you shop for replacements, keep foods, products, and cleaning products au natural.
- Sleep a full eight hours as much as possible and make time for self-care and meditation. The way in which you treat your body and mind is just as important as the food you eat.
If you’d like more information about proper portions, reading labels, or a personalized meal plan, please email firstname.lastname@example.org to set up a personalized nutrition & wellness consultation today. We’ll start working towards your personal goals together.
One Healthy Breakdown: “People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas!” ~ anonymous