New Year, New You???
I’ve been talking on my socials this month about new year resolutions and asking the question ‘do we really need to be starting the new year putting loads of pressure on ourselves to become a completely ‘New Me’? As a nutritionist, and someone in the health and wellness world, it’s tempting to jump into January with a BIG call to action - diet plans, challenges, cleanses etc. But on reflection, I don’t actually feel like January is a good time for doing big changes or pushing yourself too hard. It’s cold and dark and, let’s face it, pretty miserable out there. We might have started the month feeling a bit bloated from the overindulgence of Christmas, maybe gained a few pounds, maybe just not feeling our best. So sure, the temptation is to do something radical, to undo the damage, drop a dress size or just to feel ‘normal’ again.
However, my suggestion has been more to focus on some small things you can do to start the new year in a healthy way, without going overboard or putting loads of pressure on yourself. Yes, you want to nourish yourself well, but you also want to feel warmed and comforted by what you eat - salads and green juices aren’t going to cut it.
Instead of going all in with a new diet, why not try one, two, maybe three new things. I’m really inspired by the late Michael Mosely and his ‘just one thing’ approach. It’s great because, sure, you can do ‘just one thing’ and that’s pretty easy right? But, it’s often the case that when you do ‘just one thing’ you feel a bit better and feel more inclined to do ‘just one more thing’. There ends up being a cumulative effect from all the small things you’re doing.
We’re all different, so different approaches will resonate with different people. I’ve put together a list of some of my favourite nutrition tips that I think require minimal effort but have a big impact - in how you feel, your energy levels, in balancing your blood sugars, and if you want to lose weight then they can definitely help with that. Here they are:
Probiotics. Try adding one or two probiotic (fermented) foods or drinks into your diet, such as live yoghurt, kombucha or a nice sauerkraut. Why?
Fermented foods can help you have better digestion
They help to support a healthy immune system
Fermenting foods can remove substances that inhibit the absorption of nutrients like B vitamins, iron, zinc and calcium, making them more bioavailable
Eating fermented foods has been shown to improve mental health by reducing symptoms of stress, anxiety and depression
They can be are really tasty and relatively easy to add to your diet
Savoury Breakfasts. Would you be willing to swap your usual sweet breakfast for something savoury? Why is this beneficial?
In the morning, our bodies are primed for protein
Having a nutrient-dense, protein-rich breakfast will balance your blood sugar levels
It will help you have more steady energy levels throughout the morning and into the rest of the day
It will help reduce cravings later on in the day
If time is tight in the morning, you can prep your breakfast the night before. A frittata or breakfast egg muffins are great and will keep in the fridge for several days.
Bone Broth. This ancient technique of boiling up the bones of an animal to extract the nutrients provides a myriad of benefits, including:
It’s rich in collagen, amino acids (the building blocks of protein) and minerals
Supports the gut, skin and joints
There’s nothing else like it for repairing a damaged, inflamed and leaky gut
You can make your own really easily just by boiling up the carcass from a leftover roast chicken. Simply put the bones in a large pan, cover them fully with water, add a splash of apple cider vinegar, bring to the boil and then simmer gently for a couple of hours. Alternatively you can pop everything in a slow cooker for 12+ hours. Once it’s brewed, strain off the liquid and freeze in 500ml batches for use later in soups, stews, casseroles or just heat up and sip as a nice warming drink.
Prioritise Protein. When I’m working with a client, the first thing I want to see is a food diary, and often the most glaring thing I come across is a lack of protein. Why do we need to prioritise protein on our plates?
It’s an essential nutrient needed for muscle repair, immune function, building hormones and enzymes, carrying oxygen around the body, regulating blood pressure and supporting the function of organs like the brain, heart and liver
Having a protein rich meal is satiating and helps balance blood sugar levels
It really is important to include protein with every meal, including snacks where possible. A typical day of eating good amounts of protein could look something like this:
Breakfast: Greek yoghurt with almond butter and frozen berries OR scrambled eggs on sourdough
Lunch: Chicken soup (with bone broth) OR an omelette with mushrooms, cheese and chorizo OR a salad with halloumi and avocado
Dinner:Homemade burgers OR chicken wings with slaw OR paneer curry with peas and rice
Snack: Homemade tiffin (with dark chocolate and lots of nuts) OR Apple with peanut butter OR crackers with cheese or pate
Fasting. Fasting can mean many different things, such as intermittent fasting (eating within a specific window of time and fasting the rest of the time in a 24 hour period) or intentionally embarking on longer periods without any food or drink (other than water or herbal tea). Why do this?
Fasting gives the digestive system a rest, allowing it to repair itself
It helps support blood sugar balance
Encourages better sleep (especially if you finish your eating window a few hours before you go to bed)
Can improve gut health
Encourages metabolic flexibility
How to do it? You can easily experiment with your fasting and eating windows by yourself. For example, start off with a 12/12 pattern where you eat all your meals within a 12 hour window (e.g. between 8am and 8pm) and then you fast overnight for 12 hours. If that feels easy, try stretching your fasting window a bit longer to 13 or 14 hours or more. Find what works for you. This isn’t about deprivation or being harsh on yourself, it’s about reaching a comfortable place where you can happily go a period of time without food to allow your body to rest and heal. Longer fasts can be considered, but I’d always recommend working with a nutrition practitioner to help you find what works for you. If you’re female, I recommend checking out Dr Mindy Pelz (insta, YouTube and her book ‘Fast Like a Girl’), she’s an absolute authority on fasting for women.
Let me know which, if any, of these nutrition snippets you have tried, or are planning to give a go. I hope you will find them relatively easy and enjoyable. If you want to try any of these recommendations with the guidance of a nutritional therapist, or you want to explore personalised nutrition, book in with me for a FREE 15 minute discover call here.