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NEW YEAR, NEW YOU!

 

With a rocky 2020 finally behind us, now is the perfect time to get our minds and bodies ready for 2021. The onset of a new year symbolizes a fresh start with new possibilities, a chance to do better and be better, a new opportunity to achieve anything we put our minds to.

Writing down a long list of resolutions is intimidating and often unrealistic. Be mindful of the resolutions you make. Thinking about each resolution's personal intention, e.g., why you want to lose weight, will help you stay focused and motivated. Below are a few helpful guidelines to help you have a happier and healthier 2021. 

 

MEDITATE FOR A CLEAR MIND

Mindfulness meditation can help you succeed in the rest of your resolutions! This practice has been studied to use in dealing with overeating and a host of other problems. 

Mindfulness meditation can help increase focus while reducing stress levels, another help with sticking with your list this year. Researchers have found that those trained in meditation can stay focused on tasks for longer, made fewer task switches, and had a better memory than those not trained. 

There are many fantastic resources available to help you with mindfulness meditation, like the Headspace app. For local classes, have a look at what the team at Body Works has to offer.

 

 

 

GET MOVING

From head to toe, moving daily has the power to improve our overall health. You have over 600 muscles in your body. By regular movement, your muscles strengthen, which improves balance, stability, and coordination.

Any movement is better than none, so you do not have to do high impact cardio for hours at a time to see necessary results. Simple exercises like walking, swimming, or yoga three times a week for 30mins+ is enough to make a positive difference in your physical and mental wellbeing. 

In Cayman, we are spoilt with a variety of outdoor activities, gyms, and yoga studios. For a comprehensive list of sports activities and events in Cayman, sign up for Cayman Active. 

 

SMART SNACKING

With a new year, we get to make better choices when it comes to snacking. No need to eliminate snacking all together, but cutting down on portion size and making better choices can allow for snacking that’s better for your health and waistline.

Try some cut up veggies with a ranch dip, or if you are after the satisfaction of crisps, try Simply 7 for a range of preservative-free, all-natural chip snacks made of real vegetables and packed with flavor.

An easy way to keep portion sizes in control is to fill a small ramekin and pack the rest away immediately vs. snacking straight from the bag.

 

 

 

INCREASE FUNCTIONING WITH FISH

 

Research has shown that including fish as a regular part of your diet improves general health as it is high in omega-3 fatty acids, an essential nutrient for optimal body and mind functioning. Fish also contains high-quality, low-fat protein, outstanding as a fuel for our bodies. It is considered a heart-healthy food as it may even lower the risk of heart attacks and strokes.

We have access to a plethora of fresh fish from the supermarket, and beautiful red snappers are a hit at the fish market downtown. Frozen fish is also a great option that allows for more extended storage. Canned fish like Brunswick sardines or tuna is a great affordable option packed with nutrients, perfect as a topping on toast, and an excellent addition to any hurricane kit.

 

VITAMIN SUPPLEMENTS

Vitamin and mineral supplements are a great way to support your body and give it the boost it needs. Many of the supplements we get work together today, like Vit A, calcium, and Vit D supporting bone health, and Vit E repairing DNA while Vit E helps build it. 

Our bodies get the majority of nutrients we need from a healthy balanced diet, but some nutrients are harder to come by than others.

For vegetarians, Vit B12 is hard to find from a natural source as it’s only naturally present in animal products. Have a look here for a list of essential vitamins and minerals to supplement on. 

 

 

 

PLANT BASED MILK

Embracing a diet higher in plant-based foods is nothing new but makes for a significant lifestyle change in the new year, one that doesn’t require sweat or deprivation – but rather fun exploring new flavors and textures.

Plant-based food sales have increased by 20% over the last few years, more than ten times the growth rate of all food, as reported by the Plant-Based Foods Association. Plant-based milk account for 40% of the total plant-based food market and 15% of overall milk sales.

Have a look here for information on which plant-based milk to try next.

 

 

 

OH HONEY!

While there is no need for complete deprivation, it’s a good idea to either cut down on how often you consume processed sugary foods, reduce portion sizes, or swap the items out for healthier alternatives. 

Be kind to yourself; if you crave something sweet, have it, but be conscious of what you have. 
Replace refined sugars with natural ones like honey, and from there, gradually reduce the amount used in recipes. 

Dark chocolate is an excellent way of consuming less sugar as it’s naturally lower in sugar and a great source of antioxidants. Research by Nutrition & Diabetes suggests that people have a lower desire to eat something sweet, fatty, or savory after consuming dark chocolate vs. milk chocolate. 

 

 

 

If the plan doesn’t work, change the plan, but never the goal. 

- Author Unknown

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