Print article Statistics show some 30% of Americans make at least one New Year’s resolution,— generally focusing on exercising, eating healthier and losing weight.
But do diets started in January even last?
Nearly a quarter of those who make New Year’s resolutions quit in the first week. One study showed that most have abandoned their resolutions by January 19th- a date dubbed as “Quitters Day”. Only 10% of folks stick with their resolutions throughout the year.
Want to be in the 10%?
Ditch tempting leftovers and allow your body to gradually recover with balanced meals and hydration, rather than extreme restriction. In other words-avoid starvation diets, and eat nutrient-dense whole foods (veggies, lean proteins, whole grains)- nutrients that support mitochondrial function, vascular health and brain metabolism.
Reset Tips
We all indulge a little more during the holidays, health coaches too. I incorporate a 1-3 day reset, to get back on track. The high protein meals are balanced with fiber, and healthy fats to keep me satiated, reduces cravings, boosts metabolism, and maintains steady energy levels. The daily lifestyle changes are critical too!
- Cut back or cut out any alcohol
- Focus on rehydration
- Exercise at least three or four times a week, even if it’s only 5 or 7-minutes at a time
- Stop eating by 6:30-7pm
- Prioritize sleep
- Practicing mindful eating to return to balanced habits without extreme dieting
1 Day Sample Meal Plan
High Protein Breakfast: 326 calories, 30g Protein
Greek Yogurt Bowl
3/4 cup Plain Greek yogurt
1/4 cup 2% Cottage cheese
1 tablespoon ground flaxseed
1 cup Raspberries
3 almonds coarsely chopped
High Protein Stacking Lunch: 450 calories, 30g Protein
Egg, Avocado & Cottage Cheese
2 Boiled Eggs
1/2 cup of “Good Culture” cottage cheese
1/2 small avocado
2 tablespoons sliced scallions
Combine together and season with salt & pepper and a sprinkle of dill if you like.
Serve on 1 slice of toasted sourdough bread.
High Protein Balanced Dinner: 300-500 Calories, 30-40g Protein
3-4 oz protein (grilled or baked chicken, salmon, pork tenderloin or baked tofu)
1 cup warm Protein Loaded Cauliflower Puree (recipe taste as good as mashed potatoes)
1 cup cooked green peas, artichokes, brussles sprouts, steamed broccoli, or sautéed greens.
Dessert (optional)
1/2 cup plain Greek Yogurt or cottage cheese with 1/4 cherries, or berries
Finishing your evening meal by 6:30-7pm, promotes better digestion, improved sleep, stable blood sugar, and supports weight management by aligning with your natural circadian rhythms and giving your digestive system several hours to rest before bed.
Snacks: Carrots, celery, red pepper w/hummus. Cabbage Soup
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Looking for support to help reach your health goals for the New Year? Holistic approaches offer practical solutions to the unique lifestyle challenges many women and men face today. Sign up for a Health Consultation to discuss the best method to release old patterns and learn how to create a new contract with yourself, so you can live the life you want.
Decrease Bloat
