3 Small Changes that will make a huge impact on your health
Happy New Year! I love taking the time to reflect on the past year and make new goals for the coming year. But here’s a surprising statistic: most people abandon their New Year’s resolutions by the second week of January. Why? Because they often try to tackle too much at once, setting themselves up for overwhelm. Instead, let’s focus on three small, manageable changes that will have a massive impact on your well-being—and that you’ll actually stick to.
3 things to add to your routine
1. Increase Hydration
Hydration is key to your energy levels, digestion, and overall health. Find ways to make drinking water enjoyable and easy:
- • Add natural flavour with fruits like lemon, cucumber, or berries.
- • Try sugar-free electrolyte mixes.
- • Sip on herbal teas for a cozy twist during colder months.
Staying hydrated doesn’t have to be boring—experiment with what works best for you!
2. Focus on Protein
Protein helps stabilize your energy, manage cravings, and keep you feeling full throughout the day. Aim for 20-30 grams of protein per meal, especially at breakfast. Here’s what that might look like:
- • 3 eggs
- • A palm-sized serving of meat or fish
- • ¾ cup of Greek yogurt or legumes
- • A scoop of your favourite protein powder
Start your day with a protein-rich meal and notice the difference in your energy!
3. Berries & Brassicas
We all know we should eat more fruits and vegetables, but let’s focus on the ones that pack the biggest nutritional bang for your buck (no iceberg lettuce here):
- Berries: Full of antioxidants, fibre, and phytonutrients (the compounds that give them their vibrant colours). Frozen berries are affordable and convenient this time of year—choose mixed varieties for the most benefits.
- Brassicas: These vegetables, like broccoli, cauliflower, cabbage, turnip, and bok choy, are loaded with nutrients and may even help fight cancer. Add them to your meals 3-7 times a week for a powerful health boost. **Tip-for women over 30, it’s best to steam these vegetables.
3 things to limit
1. Alcohol
Alcohol has been linked to at least seven types of cancer. While it’s best to limit your intake, the good news is that there are countless delicious mocktail recipes and fun drink options to enjoy. Check out our blog post on alcohol-free alternatives for some inspiration!
2. Processed Meats
Preservatives like nitrates and nitrites in processed meats have been shown to increase cancer risk. Luckily, nitrate-free options are becoming more widely available—just make sure to read the labels carefully.
3. Sugar
Most of us consume more sugar than we realize, thanks to hidden sugars in everyday items like bread, pasta sauce, and salad dressings. Start checking food labels for anything ending in “-ose” (e.g., glucose, fructose). Remember, even organic or natural sugars like cane sugar still act like sugar in your body.
3 tips to reach your goals
- 1. Focus on One Change at a Time
You don’t have to overhaul your entire lifestyle overnight. Start with one small habit, stick to it for 2-4 weeks, and then add another once it feels natural.
2. Write It Down
- Studies show that writing down your goals makes you 42% more likely to achieve them. Grab a notebook or planner and put pen to paper!
3. Ask for Help
- If you feel like you’re stuck in the same spot year after year, it might be time to seek support. Whether it’s guidance from a nutritionist or joining a program, help can make all the difference.
Let's Make this your healthist year yet!
Small, intentional changes are the foundation of sustainable health. At Caven Nutrition, we’re here to help you set realistic goals and achieve them with ease. Ready to take your first step? Contact us today for personalized support!
