Getting a healthy start to a new year

The start of a new year is typically the time we make resolutions. The most common new year’s resolutions are to lose weight, exercise more, get organized, smoke or drink less (or quit) and to jump into a new hobby. People often throw themselves into their resolutions, only to have their efforts fizzle out in a few weeks. Why does this happen? 

To start, many new year’s resolutions are unrealistic and focused only on one metric, usually an unachievable metric. For example, “I’m going to lose 30 lbs by the end of the month.” Then, when the end of the month arrives and the number on the scale isn’t 30 lbs less than the month before, we decide it was pointless, all our efforts were wasted, we’re stuck at our current weight forever and we give up, possibly drowning our sorrows in a bag of potato chips (organic coconut oil potato chips, but still…) 

Replace the resolution to lose weight with just about anything else – make an additional $10,000, get a new job, find a life partner, master the art of flamenco guitar – and the results are the same. If the resolution is not a realistic goal, the end result will be disappointment that feels like failure. 

Additionally, most new year’s resolutions are short-term goals. With a short-term mindset, you’re focused only on the here and now. That’s good in some situations, especially those where you need and want to be fully present, but resolutions are at their core part of a long-term mindset. Long-term thinkers visualize what is next and their steps to get there are guided by their vision of the future. 

If you have a long-term goal, it requires getting clear on your “why” and reminding yourself continually of the long-term benefits of following your plan. It’s important to reflect on this and write it out. You’ll be surprised at what you discover, in terms of deeper reasons you want to achieve this goal. Keep reflecting until you get to the bigger goal that really lights you up and keeps you motivated!

It’s also important to recognize that there can be deeply embedded patterns in our nervous systems that perpetuate habits that don’t support our health. It takes lots of time and practicing a new habit until new neural pathways are formed. Stick with it, and eventually it will get easier – trust me, I’ve seen this in action so many times! 

Some reflection questions to ask are, “Why am I craving this food / activity / behavior? What is this habit  ‘feeding’ in me that I can feed in other ways? What can I replace it with that would be more supportive for my health goal?” When we become more aware of the deeper “why” to the behavioral patterns, stress triggers and where they come from, it helps us to uproot the pattern on a deeper level to create lasting change. 

It can also help to have an accountability partner (friend, family member, doctor, therapist, coach) to help you stick to the habits that lead to the long-term health goals you desire. It is valuable to have someone who can help you brainstorm how to make small tweaks that add up to huge changes over time. 

If you’ve reached the point of the new year where you’ve relaxed your resolutions (or given up on them entirely), it’s not too late for a new start! The keys to getting a healthy start to a new year are: 

• Movement

• Nourishment

• Sleep

Movement

Can movement shift your mindset? Absolutely! Any kind of physical activity can have a positive impact on mental health including improved self-esteem, brain function, mood boost, decreasing depression and more. 

Humans have a tendency to compartmentalize our health – thinking physical health is separate from mental health. But they are intricately connected. If you’re in a mental funk, crank your favorite music and dance it out. If you’re stuck in a rut or can’t get out of a pattern of negative thinking, focus on an intense workout or go for a run. Even gentle, mindful Tai Chi movements have been shown to have a positive effect on mental health. 

Increasing our movement can improve mental wellness, physical health, help us age more safely and healthfully and much more. 

Nourishment

Eat food, not too much, mostly plants. - Michael Pollan 

I am endlessly inspired by this quote, but it can be intimidating to many people. Eating a healthier diet (cutting down on packaged or pre-made foods) doesn’t have to be complicated or inconvenient. But often, saying goodbye to old habits and transforming them into more healthful, helpful habits can be an ongoing and gradual process. This is often why short-term diets fail because eating in a way that truly nourishes your body requires a long-term shift in mindset. 

What helps me? 

Menu planning. Create weekly menus to save time shopping and in the kitchen. Cooking at home is much quicker and easier when you have a plan and the right ingredients on hand.

Stock up. You’re more likely to avoid ordering takeout or eating an instant meal when you have on-hand all the ingredients you need for your favorite dishes. Be sure your pantry and freezer are filled with basics like your favorite lean meats, fish, lentils, beans, whole grains, nuts, veggies and fruit.

• Organize. Keep space free on your counter to cook and organize your kitchen in the way that works best for your cooking flow. If you have a bunch of utensils and appliances you never use, get rid of them or store them away.

• Become the master chef of a few quick and basic recipes. Find your signature dishes, those meals or snacks that can be made in 15 minutes or less, with just a few ingredients, and that always taste great when you make them. Keep those in rotation and build on those successes to master new recipes. Using an Instant Pot has been a game-changer for my meal prep, not only for the speed, but also how well it cooks meats like chicken without drying it out! (affiliate link)

• Cook in batches. If you can devote a two-to-three hour block of time each week to cooking in batches, you can be covered for the entire week. Many meals can be prepped in large portions and frozen for future meals when you’re in a hurry or don’t feel like cooking. I personally LOVE this food blog; here’s a link to some freezer recipes to get you started: https://pinchofyum.com/freezer-meals 

Nourishment isn’t just about the food you choose to fuel your body, it’s also about being mindful about what and when you eat. Slow down, engage your senses and participate in the present moment. Be attentive to the entire experience from purchasing food to preparing, serving and eating. The more aware you are of how your body responds to food, the more satisfied you’ll be. 

Avoid distractions while you’re eating – turn off the screens and avoid eating while driving. Also make note of how your food makes you feel. If you’re rushing through a meal or mindlessly spooning ice cream into your mouth while scrolling on your phone, you may not notice that dairy gives you a stomachache! 

Sleep

Adults who get less than seven hours of sleep per night are more likely to experience high blood pressure, diabetes, depression, weight gain and fatigue. There’s a reason sleep deprivation is utilized as a form of psychological torture. Without adequate and quality sleep, the human body can experience significant issues with cognitive function, mental health, cardiovascular health, cancer and more. Getting enough good quality sleep is vital to our health. 

Getting more sleep or better sleep is not a short-term goal, it’s an investment in lifelong (and potentially life-lengthening) health improvements. 

Avoid bright lights, including screens, two to three hours before bedtime. 

• Keep a consistent wake-rise schedule. Yes, even on weekends. 

• Don’t eat or drink alcohol two hours before bedtime. 

• Avoid intense exercise close to bedtime. 

• Keep the temperature in your home, or at least your bedroom, cooler at night. 

• Use blackout curtains if sunlight disrupts your sleep. 

• Within the first hour of waking, regulate your circadian rhythm by getting bright light. Go outdoors, sit by a sunny window or use a light therapy lamp (such as this one from Verilux). (affiliate link)

Make meditation part of your bedtime routine. Simply set a timer for five minutes, close your eyes and focus on breathing deeply into your belly just for those five minutes. It’s an easy way to get into meditation for those who might be curious, but intimidated by the practice. 

If the goals of movement, nourishment and sleep are too overarching for you, break them down into smaller, achievable micro-goals. Be clear on what you’d like to achieve (get seven or more hours of sleep per night, for example). Write down what your life will look like when you achieve this goal. Place this reminder somewhere you’ll see it every day. Then, take one small action each day toward the goal. 

Before you know it, you’ll be achieving those healthier life goals and making new goals to support your movement, nourishment and sleep. 

Need some support in setting and following through with your new year’s goals? If you’re located in Minnesota, schedule your free consultation with Dr. Natalia Pellegrino to discuss how you can optimize your movement, nourishment and sleep.