3 Sustainable Nutrition Tips to Implement in 2023 for Better Health

"New Year, New You". For some, New Years' resolutions can feel like a hamster wheel of disappointment: you head into January with fresh energy & great intentions but by February you've reverted to the same old habits. This quick-burning motivation usually drops off swiftly because the goals we set for ourselves are too much, too fast.

This year, let's do this differently. Below are some habit-forming nutrition-based goals that are accessible, attainable, and most importantly sustainable! I've even included a tiered system so if you want to reach a bit further or higher, there's something there for you.

Keep in mind: everyone is different and it's not necessarily about willpower, it's about finding the right method of implementation that works with you, your goals & your constitution. Even If you're not the resolution-setting type, these suggestions can be implemented at any time of the year to push your health forward and leave you feeling more energized.

Hydrate

The majority of clients I work with are not drinking enough water. Hydration is paramount in overall health. Every cell in our body needs water to function adequately.

It helps to clear toxins from the body
It's needed to transport hormones & nutrients throughout the body
Moisture is needed to keep the lungs healthy
It helps to lubricate joints
It is needed for proper bowel movements

If you're dehydrated, your body will pull the water it needs from your bowel for metabolic processes which often results in constipation. Dehydration also affects the brain causing a decline in cognitive function including short-term memory, focus & mood. Feeling foggy? Make sure you're drinking enough water.

The amount & type of water you drink, in combination with your diet, stress load & sleeping patterns, can greatly influence your hydration status.

Nutrition Tip # 1: Start your day with a 1/2 litre of room temperature or warm water, adding in a pinch of Himalayan or Celtic sea salt for minerals. If you're drinking less than 2 litres of water per day, you're likely dehydrated.

Take it one step further: consider investing in a quality water filter or sourcing fresh spring water. Buy a 1L glass or stainless steel water bottle to accurately track your consumption.

Breakfast Before Coffee

Personally, this is a hard & fast rule. Coffee is a pro-metabolic drink meaning it speeds up your metabolism. Sounds great, right? Not in the context of hormonal issues or anxiety. Metabolic processes require fuel. Drinking a caffeinated coffee on an empty stomach is like pressing the gas pedal when the tank is empty. If you're sensitive to caffeine, it may elicit a stress response in the body which stimulates the release of cortisol- shutting down your hunger cues and raising your blood sugar- ultimately contributing to hormonal issues.

Do you often skip breakfast and opt for coffee instead? Do you rely on a second coffee later in the day for energy? Are you feeling extra stressed recently?

Nutrition Tip # 2: Try putting some fuel in the tank before pressing the pedal to the floor. Even something small like 2 poached eggs, half an avocado, an apple with nut butter or a chia pudding can make a difference and help you work towards regaining morning hunger cues. In the least, add a bit of protein (collagen) to your coffee and some coconut milk or organic cream for healthy fat.

Take it one step further: limit your caffeine intake to before 12pm and/or switch out your coffee for matcha or green tea.

Eat for Blood Sugar Balance

Do you crave sweets or simple carbs like breads, pastas, cookies, etc? Do you wake in the middle of the night to snack? Do you find your energy nosedives in the afternoon? Sugar (glucose) is the body's preferred fuel source, and we get glucose from carbohydrates but there are different types of carbohydrates: simple carbs & complex carbs.

Simple carbs are broken down quickly by the body and absorbed into the bloodstream. This includes sweeteners like sugar, honey, maple syrup and refined/processed grains like pastas, white rice, breads, cookies, etc.
Complex carbs contain nutrients, fibre, starch, fat and/or protein which makes them more complex to break down, slowing the release of their sugars into the bloodstream. This includes legumes, vegetables, fruits, and whole grains.

Why does this matter? Carbohydrates have a mistakenly bad reputation in the Health & Wellness world: they're commonly attributed to weight gain, insulin resistance and type II diabetes but the type of carbohydrate and its ability to spike your blood sugar should be the focus.

Nutrition Tip # 3: When you think of including carbs in your diet (remember- the body & brain loves carbs!), consider focusing on complex carbs and design each meal around choosing a protein source, a healthy fat & 1-2 complex carbs to help stabilize your blood sugar. Vegetables should make up half of your plate. Complex carbohydrates contain soluble & insoluble fibres which feed your beneficial gut bacteria, keep you feeling full longer and help regulate your blood sugar for better moods, focus & increased energy.

Take it one step further: go for a short 10-minute walk (or do 20 squats at your desk) after a meal. Exercise helps usher glucose from your bloodstream into your muscle cells which lowers your blood sugar.

Need More Nutritional Support?

Making new nutritional habits this year doesn’t have to be over complicated, or restrictive! Sometimes you just need more guidance and support!

If you feel like you need more guidance with what & how to eat for your body and health concerns, you can book a Nutritional Consultation or a Custom Meal Plan Package with me here.