It’s January 2026, and if you’re like most people, you’re thinking about New Year’s resolutions. The gyms are packed, detox teas are flying off shelves, and social media is full of extreme challenges. But here’s the truth: most resolutions fail by February.
At Caven Nutrition, we believe in sustainable, science-backed changes that deliver real results without overwhelming your life. Recently, Rachel Caven shared these tips on CFRA Radio, focusing on five simple resolutions that are easy to stick to, free (or very inexpensive), and provide the biggest return on investment for your health- aka, the biggest bang for your buck!
These aren’t trendy or complicated; they’re “boring” because they actually work. Let’s dive in!
1. Walk 30 Minutes Daily
Walking is one of the most underrated health tools available. It’s the single best return on your time and effort when it comes to improving health.
Research shows that regular walking reduces your risk of cardiovascular disease by 30-40%, boosts mental health, and helps with weight management, all without needing a gym membership or fancy equipment.
How to make it stick: Break it into three 10-minute chunks if needed. The best time? Right after dinner (or big meals) because it aids digestion and helps regulate blood sugar.
2. cut out processed meats
The World Health Organization classifies processed meats (like bacon, sausages, deli meats, and hot dogs) as carcinogenic, meaning they can cause cancer. Consuming just 50g daily (about two slices of ham) increases colorectal cancer risk by 18%!
Easy swaps: Batch-cook a whole chicken or chicken breasts once a week and use that for sandwiches and salads instead of lunch meat. When buying pre-made options, look for nitrate-free versions.
This small change can significantly lower your cancer risk over time.
3. Limit (or Better Yet, Avoid) Alcohol
I don’t like this one, but please don’t shoot the messenger. Recent research has shifted the conversation: there’s no truly safe amount of alcohol. It’s classified as a Group 1 carcinogen by the WHO (the same category as tobacco). It is linked to at least nine types of cancer (including mouth, throat, esophagus, liver, colon, breast, and stomach).
The upside of cutting back: Better sleep, more energy, improved blood sugar control, weight loss, and no more hangovers.
The good news? There are fantastic alcohol-free beers, wines, and mocktails available now and being sober is becoming the new normal. My favourite is kombucha for the fizz and digestion benefits.
4. Eat One Extra Serving of Vegetables Daily
Just adding one more serving of vegetables to your day can reduce all-cause mortality. It’s one of the simplest ways to improve longevity and overall health.
Make it effortless: Add pre-washed salad greens to dinner, microwave frozen veggies as a side, or pack baby carrots with lunch. Choose the ones you actually enjoy!
Bonus points for brassica vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower, because they’re packed with cancer-fighting compounds.
5. Prioritize 7-8 Hours of Consistent Sleep
Sleep affects everything: your weight, immune system, mental health, and risk of chronic diseases.
Tips for better sleep: Aim for a consistent bedtime, create a wind-down routine, and avoid blue light (phones, screens) at least 30 minutes before bed.
This one is a game-changer for your mood and energy!
Looking for more?
If you need personalized support to make these habits stick, book a free consultation with us at Caven Nutrition. We’re here to help you build a healthier 2026.
Stay well, Rachel & The Caven Nutrition Team
