8 tips for a healthy new start in this new year

It's time to kick off the year on the right note by establishing habits that will contribute to strengthening your body and green healthy cooking. In this blog, we share various ways to prioritize your physical and mental health. After all, the key is that good nutrition forms the foundation for initiating everything you aim to accomplish and improve in this new cycle.

This approach will enable you to start this new year on the right footing.

Commit yourself and reach your goals

Resolutions are typically set as desires or goals to be achieved, whether in the short, medium, or long term. That's why we encourage you to view them as personal commitments. By doing so, you can exert the utmost effort to attain them, as they will also serve as a reflection of your objectives and personal growth.

It only takes 21 days to form a habit, so here are 8 tips to establish better habits and accomplish your goals this year.

1 Improve your diet

Nutrition serves as the foundation for a healthy lifestyle, impacting and influencing every process in our bodies, including energy acquisition, tissue repair, and metabolism. A robust immune system not only defends against viruses and bacteria but also fosters overall health, contributing to well-being in various physiological processes.

Given its role, it triggers an increased demand for energy, making it crucial to maintain a balanced, varied, sufficient, and green healthy cooking with a consistent diet to ensure our reserves are optimally sufficient for proper functionality.

On our website, you can find recipes for green healthy cooking and tips that can assist you in developing healthier eating habits, ensuring your body and mind operate at their best.

2 Ensure a good rest

According to data from the National Sleep Foundation, a U.S. research institute, persistent sleep deprivation or failure to achieve the recommended 8 hours can negatively impact your performance and learning. Various bodily functions, such as metabolism, memory, and even appetite, may be disrupted or imbalanced.

Consistent and restorative sleep is the key to overall physical and mental well-being. Keep in mind that the required amount of sleep depends on several factors, including your current health, gender, and age.

Nonetheless, prioritizing a good night's sleep is always important to facilitate the repair of internal systems and ensure energy for the following day.

3 Increase your physical activity

Maintaining good condition and physical fitness doesn't require becoming a professional athlete or pushing yourself to the limit every day at the gym. Some individuals prefer aerobic exercises such as walking, swimming, or running, while others opt for anaerobic activities like weightlifting.

Some find a balance between the two. The key is to establish a routine that fits your capabilities and, most importantly, one that you can sustain in the long term. You might start with two days a week and gradually increase it to five.

However, exercising every day is not necessary; three days a week is sufficient. You can also incorporate small changes into your daily life to enhance your health and stay active, such as:

• If you're unable to go to a specific location, you can find a variety of exercise videos and tutorials online. Look for something that suits your needs, whether it's low-impact, high-impact, or a combination of both. Remember, the goal is to get your body moving.

• Consider using a bike as an alternative mode of transportation. Not only will this save you time and money, but it will also engage different muscle groups in your body.

• Opt for stairs instead of the elevator. This serves as an excellent aerobic exercise, strengthening your heart and lungs while providing an effective way to stay active.

4 Take care of your hydration

Drinking water helps maintain a balance in our bodies and offers various benefits, such as boosting energy levels, improving oxygen flow, regulating body temperature, and lubricating joints. However, what could be the consequences of limiting water consumption?

Low fluid intake may lead to kidney problems or dehydration. Pay attention to your body's signals when it's thirsty, and drink small amounts gradually throughout the day to meet your hydration needs. When exercising, drink water before, during, and after your workout to stay hydrated.

According to the World Health Organization (WHO), it's advisable to avoid carbonated beverages or those with high sugar content.

5 Eat more fruits and vegetables

Consuming fruits and vegetables also helps maintain hydration due to their high water content. Moreover, they are predominantly composed of fiber, vitamins, and minerals. Having green healthy cooking with fruits and vegetables contributes to a feeling of satiety with a low caloric intake.

According to the Harvard T.H. Chan School of Public Health, a well-balanced plate should consist of green healthy cooking with at least half vegetables to ensure a proper nutrient intake. Additionally, consider the importance of colors—each color represents a different nutritional contribution. The more colorful your meals, the better.

6 Forget about bad habits

Remember that the best way to establish a habit is to find motivation. Begin by questioning why you engage in certain behaviors, what purpose they serve, how you feel when doing them, and what would happen if you stopped.

Avoid tobacco, alcohol, sodas, and sugary items, and don't skip meals. Progress with small steps, one at a time, and you'll witness improvements. It's not necessary to make all the changes simultaneously; you can eliminate habits one by one at a steady pace.

7 Eliminate food guilt

Many times, we base our lives on the concept of deserving, including when it comes to food. Phrases like "today, I'll allow myself to eat this because I deserve it" or, conversely, "I've eaten terribly, so I don't deserve it" are common.

Remember, you can eat whatever you want; the key is portion control. It's not the same to enjoy a small slice of cake while still incorporating fruits into your day as indulging in the entire cake at the expense of healthier options.

The crucial factor is understanding the nutritional content and calories of your cravings and, occasionally, giving yourself the opportunity to enjoy your favorite foods.

8 Avoid fasting and irregular eating times

Skipping meals or disregarding hunger signals can impact various aspects of your well-being, including concentration, mood, and discomfort in different areas of the body (head and stomach). Therefore, one of the best things you can do for yourself is to allocate enough time to prepare and savor your meals.

At Nutrioli®, we recommend that you approach these changes carefully and gradually. Set small goals and celebrate each achievement. Nutrioli® wishes you that this year serves as a new opportunity to start afresh, learn from the past, and build your best version. Do it your way with the assistance of Nutrioli Spray®, which helps you stay on track with only 5 calories per spray. Always opt for products that support your health improvement goals gradually.

Always remember that it's a good idea to see your nutritionist or primary care physician. They can assist you in creating a personalized diet and exercise plan that suits you best. These are just suggestions to help you design a much healthier lifestyle, in line with the advice given by health experts.

Success is the sum of small efforts, repeated day after day.