Reset, Refresh, & Reboot

Happy New Year! Are you pushing the “reset” button at the start of the new year? 

I hope y’all all had a great weekend celebrating the end of a year and the start of a new year. I also hope you were able to do some reflecting as well. I love ending the year with one final look at the good + the bad, before looking forward to determine how I can improve. It’s refreshing, and almost more beneficial for me than setting “resolutions”. 

However, I know that this time of year is infamous for busy gyms and “diet overhauls”, and I do think the majority of us can all benefit from a little “reset” every once in a while. I think it goes back to the “refreshing” aspect of starting over fresh, with a clean slate (ahem, or plate). So if you’re interested in how I’m “resetting” for the New Year, keep reading! This is more of a “one-two week reset” and is not intended to be strictly followed for the entirety of the year, but I do hope to adopt (or in the case of some, continue to adopt) most of these goals for an overall well balanced diet, alll year long 🙂

• No sweets for a week (or two!)
  • This counts for dark chocolate, cookies, ice cream…even things like yogurt, breads, protein bars, and granola with added sugar! When I wean myself from it I crave it less, and find that when I do have it it’s more meaningful and enjoyable. It’s amazing how many products have sugars added to them these days – I’m sure that’s not the first time you’ve heard that, though. But one look at a nutrition label and it’s almost enough to raise your blood sugar…even in so-called healthy foods! 
• Aim to incorporate at least one veggie at breakfast 4 days out of the week.
  • I’ve found the easiest to be mashed/baked sweet potatoes or acorn squash, but it’s also easy to squeeze in a bunch with a big green smoothie, or a veggie frittata or omelette. Get creative! I’ve been known to have leftover roasted brussel sprouts for breakfast several times, and I think they’re great! It might just require a little adjustment of how you look at meals.
• Honestly, aim to incorporate more veggies in, in general.
  • Loading up on veggies is my biggest piece of advice to anyone trying to “clean up” their diet. You can eat a lot more (nutrient-dense) food for a lot less calories and fat, while still feeling full and satisfied. Not to mention the host of fiber, phytonutrients, vitamins and minerals you get!! 
• Eat less dairy
  • Okay…I’m still up in the air on suggesting this to everyone, but I’ve noticed for me personally, the more diary I consume the more often I break out. A shame, because I love yogurt as an easy snack or breakfast! I’m going to be a little more conscious of omitting it for a week or two (cheese included) to see if I can’t get my skin to clear up a little more – cutting back on sweets/sugar should help, too! To offset the lack of calcium, I’m gonna aim to consume more dark leafy greens, broccoli, almonds, salmon, white beans, and oatmeal! I also pop a vitamin D supplement daily, especially now that the days are shorter and I’m not in the sun as often as in the summer! 
• Drink more water. 
  • …Although I’m actually pretty good at this! I do feel like I’ve slacked off a bit over the last few weeks. Easiest ways to sneak in extra water? Have a glass sitting on your nightstand and take a few big gulps first thing when you wake up, have a glass before you sit down for every meal, and invest in a water bottle that you like!
• Focus more on whole grains versus processed.
  • I don’t always recommend completely cutting out gluten if you aren’t intolerant, but instead recommend omitting processed foods that just so happen to contain gluten – fast/fried foods, packaged snacks (cheezits, crackers, etc), desserts and cakes/cookies. You may find that you can cut out these “fake” and “cheap” sources of gluten, while still continuing to have minimally processed grains and still feel 100 times better! However, that isn’t true for everyone, so do what feels best to you. Personally, quinoa and lentils are the two main whole grains that I have in my pantry that I know I can tolerate without bloating or discomfort. Oftentimes breads can have a lot of sugar and additives added in, so I recommend checking the ingredient label and looking for “100% whole grain/whole wheat” as the first ingredient, and looking for products that contain minimal ingredients.
• Incorporate more PROBIOTICS! 
  • This works hand in hand with cutting back on sweets and processed junk to help get our gut back to 100%, which I think we could ALL benefit from after coming off the Christmas season. Seriously, nothing says “refresh” and “reset” like improving your immune and digestive system, right? Sauerkraut, kombucha, fermented soy (aka tempeh), kimchi, apple cider vinegar, and miso are some great options to incorporate. Be sure to include a generous amount of fruits veggies as well like leeks, onions, garlic, asparagus, banana, and apples, as these foods contain prebiotics that help to feed the probiotics so they can work to the best of their ability! 

So, that’s what I’ll personally be focusing on in the upcoming two weeks! I like to keep some type of record or journal of each day to see where I slip up or where I could do better the next day. It’s also fun to look back and see how you’ve grown and improved. 

Do any of y’all have any New Year’s Resolutions or plans to “reset” or “refresh”? Doesn’t have to be nutrition related!