Hey! I hope you had a wonderful end of the year spent with your loved ones and I believe you also found time to relax and recharge.
As we step into the new year, many of us are thinking about how we can improve our health and well-being in general. Whether you're looking to adopt healthier habits, boost your energy, or simply feel better overall, making mindful choices about your diet, physical activity, and mental health can set you on the right path. Here are my 12 tips to help you achieve better health in 2025.
You might be thinking, "12 tips is to much, no?" Well, 12 tips correspond to the 12 months of the year. As a strong believer in gradual but lasting change, I've designed these tips to allow you enough time to adopt each one step by step before moving on to the next. Throughout the year, I’ll be providing you with more detailed advice and strategies on how to successfully implement these changes, so stay tuned!
1. Eat the Rainbow
Yes, you hear this sentence from me often :-) and for me it is one of the pillars of a healthy diet. Incorporating a variety of fruits and vegetables in different colors ensures you're getting a range of vitamins, minerals, and antioxidants. These nutrients help protect your body from disease and keep your immune system strong. So, aim to fill half of your plate with colorful produce at every meal.
2. The Importance of Quality Protein
Protein is essential for building and repairing tissues, and it plays also a key role in child's diet for proper growth and development. So incorporate a variety of high-quality protein sources to your diet such as meat from organic farming, fish, eggs, pulses, nuts and seeds.
3. Don’t Forget About Quality Fats
Not all fats are created equal. Healthy fats, like those found in quality cold-pressed oils such as olive oil or linseed oil, nuts, and small fatty fish (such as sardines), are vital for brain function, heart health and hormones production. Including healthy fats in your diet helps you also absorb fat-soluble vitamins and keeps your energy levels stable.
4. Complex Carbohydrates Are Also Part of a Balanced Diet
While refined carbs can cause spikes in blood sugar, complex carbohydrates provide steady energy throughout the day. Choose whole grains, pulses, and starchy vegetables like sweet potatoes as they’re rich in fiber and keep you satisfied longer.
5. Stay Hydrated
Drinking enough water is essential for digestion, energy, and healthy skin. Keep in mind to always have a glass bottle of quality water or unsweetened tea on hand. Staying hydrated also helps with focus, mood regulation, and flushing out toxins from your body.
6. Eat Slowly and Chew Properly
Eating slowly and chewing your food properly can have a huge impact on your digestion and overall health. By taking the time to savor each bite, you'll allow your stomach to signal to your brain when you're full, which can help prevent overeating and improve nutrient absorption.
7. Plan Your Meals Ahead and Make a Shopping List
Meal planning can save you time, money, and stress, helping you stick to your health goals. Take the time to plan your meals for the week and make a shopping list based on nutritious ingredients. This way, you'll avoid impulsive, unhealthy food choices and have everything you need to prepare wholesome meals.
8. Store Your Food Well
Proper food storage can help maintain the freshness and nutrients of your ingredients, reducing food waste. Use airtight containers and label your food with dates to ensure you're consuming it at its peak nutritional value.
9. Prepare Quality Food at Home
Home-cooked meals are usually healthier because you have full control over the ingredients and cooking methods. Prefer gentle cooking, such as steaming or using a slow cooker, which preserves the maximum amount of nutrients.
10. Move!
Exercise is essential for overall health. Whether it's going for a walk, doing yoga, or hitting the gym, staying active supports cardiovascular health, boosts mood, and enhances energy levels. Aim for at least 30 minutes of moderate activity most days of the week.
11. Eliminate Words Like "Cheat Day" from Your Vocabulary
Instead of labelling foods or days as “cheat days,” focus on creating a balanced approach to eating. Think of every meal as an opportunity to nourish your body, rather than using guilt or restrictions. This mindset helps foster a healthy relationship with food and prevents unhealthy habits.
12. Take Time for Yourself and Relax
Self-care is just as important as physical health. Make time each day to relax and recharge. Whether it’s through meditation, reading, spending time with loved ones, or simply enjoying quiet moments helps us to manage stress and improve our overall well-being.
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