Hey there 🤗
Welcome to this week’s chapter in our Navigating the New Year guide! This time, we’re diving into simple tips on creating a healthy lifestyle that is enjoyable and achievable. Be sure to stick around as we’ll also be talking about food 😉 So, get comfy as we chat about all things health – because as we all know, health is wealth! 🌿💪🏻✨
Creating a Healthy Lifestyle
Prioritise Sleep 🌙
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While most of us are aware of the benefits of a good night’s sleep, it’s much easier for us to give in to late nights 💤 Sleep is like the body’s reset button – prioritising quality sleep can keep you in a better mood, rejuvenates your mind, sharpens memory and focus, and overall well being.
That being said, adults need an average of 7 to 8 hours of sleep a night ⏰ If you can, follow a schedule – go to sleep and wake up around the same times every day for the best rest!
Try these tips to make adequate sleep a habit 🛌🏻:
- Create a relaxing bedtime routine
- Avoid screens before bedtime
- Avoid eating heavy meals before you turn in
Stay Hydrated 💧
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You’ve probably heard that the human body is up to 60% water.🥤So, drinking enough water is important as our bodies need water. Staying hydrated not only helps regulate body temperature, but also maintains organ function and prevents infections.
🍋 If you don’t like drinking plain water, add slices of orange, lemon, cucumber, or watermelon for flavour and a refreshing twist!
Nourish Your Body 🥙
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What you eat directly impacts your health since our bodies get energy and nutrients from our food. The goal is to have a balanced diet to ensure your body gets essential nutrients and vitamins in order to function optimally 🥗🍗🍞
Keep reading – We’ll discuss more on this later in the post!
Daily Movement 🤸🏻
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🏃🏻 Whatever your movement looks like, get in at least 30 minutes a day, 5-6 times a week! Like other healthy habits, exercise or movement has its own benefits👍🏻Regular physical activity helps control weight, reduces the risk of high blood pressure and heart disease, maintains healthy bones and muscles, reduces the risk of depression, and helps you sleep better.
Stay tuned for the next post where we’ll be going in-depth on the topic of fitness 😉
❗Challenge Yourself
Here are the rules:
- Decide on a few healthy habits you want to build
- Just start and do it every day
- Track your progress with our habit trackers. You can find them linked below!
Check off your tasks as you go and reflect on how you’re feeling each day – you’ll have a record of every day and how you felt throughout this journey of building better habits!
Reminder 💌 - Change is hard, but not impossible. Establishing healthy habits involves setting clear goals as it not only keeps you motivated, but also ensures that you remain focused.
Reminder 💌 - Always start small, setting achievable goals for yourself instead of immediately pushing yourself to the limit. You might fall off the path, and that’s okay! Remember that consistency is key – these daily habits will transform into lasting routines.
Healthy Eating
From eating more fruits and vegetables, to avoiding sugary snacks and drinks, everyone has a different version of eating clean and healthy. So, whatever healthy eating may look like to you, try to stick to it! Still, remember to fuel up on necessary nutrients like grains 🍞, greens 🥬, and protein🥩.
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Reminder 💌 - Food is fuel. Don’t deprive your body from the nutrients it needs.
🌯 Not sure where to start your healthy eating journey? Here’s some ideas:
- Eat more dark, leafy greens - Dark, leafy greens such as broccoli, spinach, kale and bok choy are rich in nutrients. Beyond vitamins A, B, C, E, and K, these leafy greens tend to contain higher levels of fibre, iron, magnesium, potassium, and calcium.
- Focus on eating whole foods - Whole foods include whole grains, vegetables, lean protein, and healthy fats. Lowering the risk of developing heart disease, controlling blood sugar, and reducing inflammation are among some of the benefits of eating whole foods.
- Plan your meals - Meal prepping can contribute to a diet that is overall more nutritionally balanced as you have full control over what you’re eating.
Reminder 💌 - A healthy relationship with food is free of shame or guilt. Sometimes, you just need to enjoy the occasional cheeseburger 🍔 or ice cream 🍨
Meal Ideas
Finally, we’ve compiled a small list of recipes for you to try out!
- Overnight Oats
Overnight oats is a super easy, no-cook breakfast option that is both yummy and nutritional 😋The best part? It’s customisable!
Recipe: https://downshiftology.com/recipes/overnight-oats/
- Breakfast Vegetable Scramble
🥚If you prefer savoury breakfasts, try out this flavourful breakfast vegetable scramble. It’s a great way to start infusing more veggies into your diet 🥦
Recipe: https://www.acouplecooks.com/breakfast-vegetable-scramble/
- Chickpea Curry
🍛Chickpeas are high in fibre and protein, which can help you feel fuller.
Recipe: https://www.eatingwell.com/recipe/255186/chickpea-curry-chhole/
- Bibimbap Bowls
Bibimbap is a Korean rice dish served with toppings like vegetables, kimchi, gochujang and egg 🍱 It’s nourishing and easy to assemble.
Recipe: https://www.purewow.com/recipes/bibimbap-bowls
- Chicken Soup
Chicken soup, a timeless classic, a comforting and heartwarming dish that nurtures the body 🍗 This chicken soup recipe includes ingredients like turmeric, ginger, and mint – herbs and spices that give the soup extra anti-inflammatory properties 🍲
Recipe: https://www.beautybites.org/homemade-anti-inflammatory-chicken-soup/
Click here for the printable worksheet!
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