Who Says Less Is Better?

Every New Year, we tend to set goals that focus on what we should eliminate or give up (e.g., sugar, soda, fast food, etc.) to lead healthier lifestyles. That puts us in a negative state of mind and feeling deprived. Instead, this year, try focusing on what you can ADD to your daily life to improve your health and well-being.

These small changes can create huge strides towards healthy, lifelong practices — and start your new year on a positive note!

• Add water throughout the day.
• Add fiber. The average adult should consume 25-50g of fiber daily for optimal health. Add more colorful foods to your diet. Colorful fruits and vegetables are high in antioxidants that help fight inflammation and disease.
• Add mindful eating practices. Aim for one screen-free meal daily away from your phone, computer or TV. Take the time to enjoy your food's taste, smell and appearance. Chew each bite thoroughly and pay attention to fullness signals.
• Add protein to each meal, especially breakfast. Studies show that starting your day with a high-protein breakfast provides better satiety and glucose control.
• Add more quality sleep —aim for eight hours. Light and food signal to the body that it is not yet time to rest; therefore, limit exposure to these when bedtime approaches. Limit light exposure by ending screen time at least one hour before bed and creating a dark sleep environment. Your sleep cycle goes hand-in-hand with your metabolism, so limit your eating window so you are not eating too close to bedtime. Getting physical activity during the day can also lend to restful sleep.
• Add movement after each meal. Studies show walking for 10 minutes after a meal improves insulin sensitivity.
• Add meditation and moments in the day to express gratitude.
• Add sunlight. Go outside! Exposure to nature has been used as therapy for short-term recovery from stress or mental fatigue, faster physical recovery from illness and long-term overall improvement in people's health and well-being.
  • Take breaks throughout the day to go for a walk.
  • Enjoy bike rides/hikes.
  • Take your indoor workouts outdoors occasionally.