These are not necessarily my own nutrition and fitness goals, more like a collection of ideas. Some I already do, some I would like to do, or do more often. If any stand out as a reasonable change you could see yourself doing, be sure to adapt it to your preferences, lifestyle, and goals!
Nutrition
If you’re looking to improve your nutrition, find changes that will be easy for you to keep up with.
1
Add 1 fruit or veggie to your breakfast 3 times a week.
Do you find yourself having a quick bagel for breakfast? Or toast, an egg, and a glass of orange juice? These are classics, but that doesn’t mean they can’t be improved upon.
Add a bit more sustenance, fibre, and nutrients to this by layering half an avocado on your eggs (sprinkle some salt on it, yum!).
Did you know? Half an avocado has more potassium than a medium sized banana.
If your typical breakfast is grab n go style, be sure to have your fruit bowl stocked with fruits you like and ones you know you can easily grab and eat on the go, like bananas or apples.
If you’re a big egg fan in the morning, try making an omelet with 1-3 diced veggies of your choice. To do this, cut them up and fry them in the pan before adding your eggs!
2
Make sure your breakfast has 20-30 grams of protein in it at least 3 days of the week.
Breakfast is also notorious for being low in protein. Protein is a crucial nutrient that helps us stay full through the morning (which can help keep cravings at bay).
Protein also helps us keep our muscles as we age. Since muscles are one of the largest organ groups in our body, we want to make sure we’re giving them the energy and nutrients they need to keep us strong and healthy.
3
Have a plan for lunch atleast 3 days per week.
If you find that when it comes time for your lunch, you’re looking from left to right for the nearest food source. This leaves us open to the will of advertisers and marketers. Without a plan we’re more likely to grab what’s easy, whether that is a drive through burger with extra fries or a snack bar with deep fried chicken nuggets.
Thinking in advance about what we’re going to eat is an easy way to circumvent this. Instead of leaving it to fate, think ahead and decide on something that will help you reach your goals.
Try cooking extra the night before so that you have left-overs to eat at lunch. If you find yourself consistently going to the same restaurant or food stop near your workplace, spend some time looking through the menu beforehand; also, see what other options might be close by. Choose as many whole-food options as you can!
4
Just like planning what you’re going to eat for lunch, planning a week of dinners in advance can help alleviate stress and last-minute meal decisions throughout the week.
Deciding in advance makes it easier to say no to temptations that don’t align with our goals.
5
Add an extra serving of veggies to your dinner 3 days per week.
One of my favourites, believe it or not, are oven roasted brussel sprouts!
These are super easy to make. We actually make two veggies on the same baking tray. To do this we:
- pre-heat the oven to 400
- cut up fresh carrots and brussel sprouts
- place on baking sheet and pour a bit of extra virgin olive oil on them and sprinkle some salt
- place in the oven at 400 for 10 minutes
- move them around on the tray, and bake for another 10 minutes
- voila, two different veggies cooked at the same time on the same tray!
Fitness
Let 2023 be the year you exercise for your health, not your weight.
TweetIt’s true, exercise helps manage our weight but if that’s why you’re exercising, you’re missing the forest for the trees. There are huge benefits to exercise including mental health and physical health benefits that result regardless of whether we lose weight or not.
6
Schedule a 10-15 minute walk within 60 minutes after eating dinner 3 days per week.
Walking after a meal is beneficial for many reasons. Did you know that walking after a meal helps with digestion and controlling our blood sugar levels? This is especially beneficial for someone with type 2 diabetes or prediabetes.
7
Schedule a 30-45 minute walk outside in a park or on a trail 2 times per week.
Getting outside and in nature is beneficial not only for our physical health as we walk, but for our mental health as well. Walking in nature can help us relieve stress as we breathe in some fresh air!
8
Try an exercise class this month you’ve never tried before.
This is a great way to try something new, be active, and meet some new people all at the same time. You never know, you might even meet your new gym buddy!
9
Complete a full body strength workout 2 times per week.
Strengthening our muscles is important, especially as we age. Our muscles play important roles in our biology and overall health. Using our muscles regularly helps ensure things like insulin sensitivity and blood sugar responses are functioning appropriately.
10
For atleast 1 week every month, achieve the recommended amount of physical activity.
It is recommended that adults get 150 minutes of moderate to vigorous activity per week.
Did you know? Just like Canada has a Food Guide, there is a 24-Hour Movement Guide as well. These were developed by the Canadian Society for Exercise Physiology.
Explore the guidelines for adults at this link: 24-Hour Movement Guidelines for Adults
Following these movement guidelines has been associated with health benefits including: lower risk of cardiovascular disease, high blood pressure, type 2 diabetes, several cancers, anxiety, depression, dementia, and weight gain.
The guidelines are also associated with improved bone health, cognition, and quality of life!
You can find other helpful resources and dietitian-approved books on the Resources pages of this website.
Thank you for reading!
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