SUPERCHARGE YOUR NEW YEAR!

Posted by Lori Shemek; February 10, 2022

One of the most advantageous aspects of a brand new year is that we get to do a reset. That means we can make changes that will hopefully be instrumental in moving our health, weight and/or mental well-being forward.

The good news is there are many easy options to make 2022 your healthiest yet! 

Diet

Always choose foods that you enjoy, make your body feel good, provide sustained energy and promote a healthier gut. Gut health is key to overall optimal health, immune health, weight loss, brain health and mental wellbeing. 

It is vital to select anti-inflammatory foods that are naturally nutrient-rich in vitamins, minerals, antioxidants and enzymes. At every meal, include a protein source. Our bodies need protein to help produce muscle synthesis, support our immune system, and deliver satiety that helps foster a leaner weight. Add any type of veggies as they confer a plethora of phytonutrients and fibers that feed our healthy gut bugs. Healthy fat is another must. Healthy fats can be found in peanuts, seeds, avocados, olive oil, macadamia nut oil and ghee – all of which promote a feeling of fullness, hormone health, heart health and a healthier you.

Peanuts For the Win!

Eating for health is the foundation for your New Year Reset. There are many easy choices, including nuts and seeds. For me, peanuts are my go to! 

Peanuts may be small but they make a big difference. They are a go-to resource with plenty of protein and nutrients to support you every day—whether it’s in body or mind. A sharper mind and a leaner body are just two benefits of eating peanuts daily. 

Peanuts are a superfood because they deliver significant nutritional value in a small amount. 

One serving of peanuts is an ounce or approximately 35 peanuts and a serving of peanut butter is two tablespoons.

Every serving of peanuts packs 7 grams of hunger-satisfying protein, which is more than you’ll find in any other nut. That’s along with heart healthy fats and oils, zero cholesterol, and 19 vitamins and minerals—including many that are hard to get in our diets otherwise. 

There are 3 important ways peanuts and peanut butter can help your new changes whether you choose to become more active or strive for a healthy weight. Peanuts are very high in protein, contain healthy fat and are high in fiber, providing energy and, as research shows, fat loss. Another benefit is that they are easily transportable. 

Peanuts and peanut butter allow us to live a healthier and longer life. Most notably by helping to reduce metabolic conditions such as type 2 diabetes and cardiovascular disease. For adults aged 50-71, researchers have found overall nut consumption lowers your risk of dying from cancer, cardiovascular disease, respiratory, infectious renal and liver diseases. 

Let’s not forget about the powerful impact peanuts can have on brain health. A recent study of college students ages 18-33 found peanut and peanut butter consumption was associated with improved memory, and decreased anxiety, depression and stress. 

As you’re planning your meals, keep this delicious recipe in mind: 

Peanut Tacos with Poblano Cream Sauce and Pickled Onions

Also, be sure to visit The Peanut Institute Recipe section for more yummy inspiration!

 

Getting Active 

We all know we should be moving more but many still do not. Why? One of the reasons is we do not have the cellular energy which ultimately equates to motivation and ability to do so. The suggestions here will help reduce inflammation and result in more energy. 

Moving your body consistently is so important for your physical strength, mental health and overall wellbeing. It is the secret to optimal health and happiness. 

Benefits of Moving Our Body:

• Better Memory and Thinking
• Weight Loss and Maintenance
• Better Immunity
• More Energy
• Better Mood
• Cellular Health
• Longevity
• Brain Health 
• Better Sleep
• Bone Health and Muscle Health

 

Ready to move?  The good news is that you don’t need to do anything you don’t want to – simply move – walk, dance, jog, bike, swim, play basketball, swim, etc. Just make sure you enjoy it and do it most days of the week. In addition, move your body even when you’re not actively engaged in some form of exercise. In other words, try to sit less throughout the day.

Hydration

Our body is 70% water and when we are mildly dehydrated cellular function slows down.  Most people are mildly dehydrated causing myriad of symptoms such as:

Weight Gain

Headaches

Sugar Cravings

Hunger

Joint Pain

Fatigue

Lethargy

Backache

Dry Skin

Higher Blood Glucose

Reduced Detoxification

Inflammation

Hydrating is an easy way to take charge of your health. Drink half your body weight in ounces each day. If you weigh 120 lbs. Drink 60 ounces of water daily.

Add Stress Relief

Stress is an unavoidable part of modern life and, unfortunately, if we don’t take steps to protect ourselves, it can be highly inflammatory leading to weight gain, poor health and poor brain health. In 2022, vow to keep stress’s effects away by using these strategies:

Deep Breathing Techniques

Deep breathing stops the stress response in its tracks. Two techniques I highly recommend were developed by the Navy Seals and can be done anywhere such as while driving or even to return to sleep.

4-7-8 Technique: 

Breathe in through the nose for 4 seconds. Hold for 7 seconds. Exhale completely through the mouth for 8 seconds. Repeat 6 times or as needed.

Box Breathing:

Breathe in for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Hold for 4 seconds.

There are additional stress reduction actions you can take such as:

Yoga

Walking in Nature

Guided Meditation

Meditation

Prayer 

Or anything that truly relaxes you.

The key is to practice stress reduction every day to protect yourself from the effects of chronic stress.

Get Enough Sleep

Along with nutrition and exercise, sleep is a top pillar. Experts recommend getting 7-9 hours of sleep each night. For many, sleep takes low priority in everyday life. However, sleep is crucial for every aspect of health. 

Four key reasons sleep is good for your health:

1. Helps brain function and helps prevent dementia
2. Keeps emotions in check
3. Reduces disease risk by supporting immune health, heart health and cellular health 
4. Keeps weight under control
5. Keeps inflammation under control

Become More Mindful

Mindfulness is all about introspection and adjustment of the thought process. Moving away from autopilot and being aware of the present moment. Taking time to practice mindfulness for just a few minutes at different times during the day can help your day become better and  more in line with how you’d like it to be. 

To be mindful is to let go of the past and to stop worrying about the future, if only for a brief moment. Mindfulness is slowing down.

Research shows there are many health benefits to practicing mindfulness. Mindfulness can help relieve stress, lower blood pressure, reduce chronic pain, improve sleep, and reduce digestive distress. Practicing appreciating the moment vs future thoughts also improves mental health.

Start the day with an intention. This sets the tone for the entire day. Doing so can change your day, making it more likely that your words, actions and responses—especially during moments of difficulty—will be more thoughtful.

Throughout the day check in with yourself. This will help you support your intention and more conscious awareness of your intentions for each day. Practicing mindfulness is an important way to help you achieve your 2022 reset.

Get ready for a better you in 2022!