5 Nutrition Habits to Change Your Life in 2022!
December 28, 2021
Written By: Registered Dietitian Mairead
Are you ready to change your life this year?
I'm sure you've already seen 12 Instagram posts like this today alone, but stick with us!
The habits that really make all the difference in our health goals tend to be very basic foundational habits, not the tiny, nit-picky changes that might seem more fancy.
Here's this dietitian's top 5 habits that can change your life for the better this year:
Include a fruit or vegetable at most meals!
Why not all meals? Because that's not realistic! There's going to be days you're running late and grab breakfast in the drive thru or just don't have the energy to add a vegetable to your dinner. And that's ok! By including fruits and vegetables most of the time, we get all the great benefits of them, without feeling the pressure to eat perfectly all the time.
Include a source of protein at most meals!
Again, note this says most, not all. We're aiming for progress, not perfection! We're also focusing on getting in protein consistently, not fussing so much about the exact number of grams. A few grams here and there won't make or break your health, but being consistent with that protein intake helps us build strong muscles, recover from exercise, and stay satisfied and full!
Eat foods you actually like regularly!
When you're eating foods you enjoy, you're more likely to be satisfied with your meals and snacks. This could include leaning on your favourite vegetables to meet goals #1, or it could mean including a piece of chocolate every day. Think about what brings you the most satisfaction in your eating habits!
Have some reliable go-tos for when life gets busy!
When clients are first trying to get more organized with their eating, I often have them come up with a few meals they can make any time with foods they usually have in the house. This means that even on the days you have no idea what to make, you have some options to fall back on. It could be peanut butter toast with some fruit, pasta with sauce and vegetables, or a frozen meal with salad on the side. The goal is to take some of the stress out of deciding what to eat when you need to!
Make realistic changes one at a time!
If we try to overhaul everything in one go, we often end up overwhelmed and falling back into old habits. When we focus on just one thing at a time until it becomes part of our life that we don't really have to think about, we're more likely to keep that habit, and be able to build the next one on top. What's one small habit you could work on for the next few weeks?
If you're ready for some help with getting back to the basics of nutrition, or you have the basics down pat and want to add some new habits, let's chat! Whether you're looking to make sure your nutrition needs are covered, build a better relationship with food, or prevent and manage chronic disease, we can help.
Email mairead@degreefitnessseaforth.com for more info about nutrition appointments and availability, or click here to book your FREE Bite-Sized Nutrition Chat to learn more and make sure this is the right fit for you!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!