Looking for ways to stay healthy this year? While January is traditionally the month of “resolutions” and getting healthy, we want to help you embrace wellness and being healthy year round. Staying healthy can be a challenge sometimes, but we have some easy steps to help you achieve your health goals.
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Ways to Stay Healthy this Year
1. Listen to Your Hunger and Fullness Cues
Learning to trust and listen to your hunger and fullness cues can be difficult if you are used to the “clean plate” club or have been stuck in diet culture for a long time. Especially when there are 5 different types of hunger! Check out this blog to find out what the types of hunger are, and how you can start to listen to your hunger cues.
We like to use tools like the Intuitive Eating Workbook* to walk through exercises that will teach you to tap into your body’s cues. It can take time to relearn what hunger and fullness feel like, but in time, you can trust your body.
2. Keep Up With Your Expiration Dates
There is nothing worse than looking forward to eating something in your fridge, only to find that it has expired. And, what if your food smells and looks fine, but it is beyond the expiration date? Don’t worry, we have your answers here. There is also a useful graphic in the appendix of our book Nourished, which you can buy here, that walks you through how long food lasts before it’s time to toss.
3. Find a Workout that Works for You
Your workout shouldn’t be a form of punishment, but rather something that makes you feel good, and is a celebration of what your body can do! Don’t force yourself to run on the treadmill if you can’t stand it. Try a group class instead. The key is to find a workout that works for you! And the nice thing is that you can workout anywhere, especially with these core exercises, kickboxing or total body workout. While creating workouts is not our specialty, we can help you fuel those workouts so you feel your best and help figure out what works best for you.
4. Stay Hydrated
Water makes up about 75% of our body, so it is important to make sure that you’re giving enough of it to your body. This blog gives you plenty of tips to help you stay hydrated. Also, check out these tips on sugar substitutes and drinking tea to help you stay hydrated! Hydration is also individualized so “8 glasses a day” isn’t right for everyone. Ask your dietitian how much is right for you!
5. Practice Moderation, Balance, Flexibility, and Variety
This tip is definitely easier said than done sometimes and may take a little practice. Moderation, balance, flexibility, and variety are all part of the pillars of healthy eating and something that we work on with our clients!
6. Be A Savvy Shopper
Whether you enjoy going to the grocery store to get food or dread it with every fiber of your being, you need to know what to look for! Here are some tips to help you shop like a registered dietitian.
7. Don’t be Afraid of Meal Prepping or Meal Planning
This is the biggest weapon in my arsenal of staying healthy. Write down what you are going to cook. And better yet, cook it ahead of time! Set yourself up for success. Trust me, I understand coming home at the end of what seems like the longest day ever and not wanting to cook. Here are some tips to get you started with meal planning, and some recipes to try!
8. Don’t Multitask While Eating
We have all been there. Eating at your desk during a working lunch. Chowing down on dinner in front of the TV. But, what if I told you that multitasking while eating is bad for your health? Read more here. We like to focus on mindfulness at mealtime, which also helps you tap into your fullness cues as well as satisfaction.
9. Stock your Kitchen With the Right Tools For Success
A cook’s best tools are their hands. We totally agree. But! There are a few tools that can help even the most novice cook become a kitchen pro. Here is the list of my top 10 things to put in your kitchen.
10. Don’t let your Pantry Be Bare
Keeping your pantry stocked with some essentials can make throwing together meals a breeze when you haven’t had time to meal prep. We have tips for cooking with pantry staples and delicious recipes!
11. Don’t Forget To Laugh
What does laughing have to do with being healthy? Well, nutrition and emotions are very tightly tied together for most people; you may notice this in yourself. Many times, when we are feeling overwhelmed with emotions or lacking self-care, our nutrition becomes unbalanced and it’s difficult to reach our nutrition goals. Spending time laughing is a form of self-care! Here are our favorite videos that make us laugh!
12. Be Savvy When It Comes to Eating Out
Eating out doesn’t have to be as unhealthy as it seems. There are plenty of perks to eating out (convenience, time, getting to try something different), and there are ways that you can make it healthier! Check out these tips.
13. Be Mindful of Alcohol
Did you know that the recommended serving of alcohol for women is 1 serving per day? And for men, 2 servings? Do you know how much is in a recommended serving of alcohol? We have your answers here! Alcohol can be enjoyed in moderation, but it is important to make sure you are aware of how much you are drinking.
14. Get Family and Friends Involved In Cooking
You don’t have to be a slave to your kitchen. Get your family and friends involved in cooking! Here is how to get your family involved, especially the little ones.
15. Get Plenty of Sleep
Sleep is not something to be forgotten. A lot of people are surprised by how much sleep can impact your ability to reach your health goals. We have some helpful tips to get you to sleep better!
16. Ask for Help
Make frequent appointments with your Registered Dietitian. Any change worth making takes time and practice. There will be unexpected roadblocks that will pop up, but your dietitian can be your guide, cheerleader, and everything in between. Reaching out for support from others might be helpful.
We also offer groups so you can connect with others who may be struggling with the same concerns. Email admin@rbitzer.com to see what groups are currently being held.
Or maybe you are interested in signing up for our meal planning program. Email us for more information at admin@rbitzer.com.
Need help with reaching your nutrition goals? We are here! Click here or call 301-474-2499 to make an appointment with one of our nutrition experts.
Blog updated December 2020.
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.
