Typical holiday eating can have a tendency to stress the kidneys, liver and intestines so it is important to focus on supporting your body’s natural recovery and detoxification processes.
The good news is that getting back on track doesn’t have to be complicated or difficult. In fact, it can feel rewarding and exhilarating, especially when you have some help staying accountable and navigating the world of health.
As we step boldly into 2025, it's the perfect time to refresh our approach to health and wellness. I want to share with you some ways to honor your health this year. These resolutions are realistic, enjoyable, and a sustainable approach to make this year your healthiest yet!
Here are simple tips to help soothe and deflate a bloated belly, support your body’s digestion and natural recovery processes, and set you up to feel rested, recharged, and energized for the new year ahead and beyond! Rest assured, you don't have to do it all at once, so choose one or two ideas from this list or from your own and start there. As they become habit and integrated into your life, try to add more into your daily routines!
1. Drink plenty of quality filtered water!
Tap water and bottled water are known to be treated with chemicals like fluoride and chlorine, as well as plastics and PCBs which include unwanted toxins, deplete minerals, and keep us from feeling truly hydrated.
Make it a habit to drink more than you would normally. My rule general rule is to drink at least half your body weight in ounces of water. To take it a step further, consider using a water filter (such as BOROUX or Clearly Filtered TM), adding a pinch of quality sea salt to a glass of water, or including some electrolytes to help retain crucial minerals and hydration levels.
2. Consume anti-inflammatory foods
Choose healthy omega-3 fats from wild caught, oily varieties of fish like salmon, sardines, anchovies, or rainbow trout. Include avocados, grass-fed ghee, and cold pressed extra virgin olive oil (consume olive oil only at room temperature). Increase your consumption of organic colorful produce like carrots, steamed or blanched dark leafy greens, broccoli, brussels sprouts, and cabbage. Eat organically grown fruits like cherries, strawberries, and blueberries (fresh if possible). Try to incorporate herbs like green tea, and spices such as turmeric, ginger, and garlic.
3. Explore healthy food swaps to get rid of those pro-inflammatory foods
Identify foods you’d like to replace with healthier options. Start by checking your pantry and fridge for items that don't align with your health, metabolism, or energy goals. This might include getting rid of leftover holiday treats, candy canes, products made with enriched flour, high fructose corn syrup, and most packaged or processed foods. Consider swapping sugar for natural sweeteners like maple syrup, dates, or raw honey.
Create a list of healthier alternatives, and explore your local farmers market, health food store, or online options like Thrive Market. When evaluating and replacing packaged items, pay attention to the ingredients list. Look for things like seed oils, added and processed sugars, unfamiliar additives, and assess the product’s protein and fiber content. Also, consider eliminating any ingredients you're sensitive to.
4. Get some high-quality sleep and consider doing ‘Digital Free Evenings'.
Set aside time each evening to disconnect from electronic devices, turn off your WIFI connection, shut down digital devices like cellphones, and bright, stimulating lighting at least 2 hours before bed AND throughout the night. This helps support natural circadian rhythms, improve your sleep quality, and gives you a chance to connect more deeply with yourself or loved ones (this should be a year-round goal!) Do your best to refrain from eating at least two hours before bedtime to let your body focus on the ‘rest and repair process’ instead of trying to digest those late night snacks.
5. Get moving with mindful movement
Instead of diving into a rigorous exercise routine, or choosing to not move at all…begin incorporating gentle, mindful movement into your day. Whether it's yoga, deep stretching, or beginning your journey into resistance training with bodyweight exercises, the goal is to intentionally enjoy movement and listen to your body as you do it. I know it’s hard to get started or stay active this time of year, but there are so many ways you can mix it up rather than just forcing yourself into the gym (or feeling guilty not going!). Try a 20 minute swim at your local pool or just do a 30-minute daily walk in your neighborhood with a neighbor or friend.
6. Eat probiotic-rich, fermented foods
The foods that supply your body with beneficial probiotics are those fermented using natural processes and containing probiotics. These foods increase helpful bacteria by replacing bacteria lost due to antibiotic use, illness, and poor diet, and support the immune system that resides in our gut by strengthening the lining of the intestine. Probiotic rich foods improve the absorption of vitamins like Folate, B12, and K and helps body absorb minerals. Consuming these foods have been found to decrease inflammation, protect against allergies, reduce the occurrence of chronic diseases, improve bowel movements by adding bulk, and help decrease the type of bacteria that cause diarrhea. It’s important to start with small servings of probiotic/fermented foods (teaspoon up to a tablespoon) and increase gradually over time, especially for those that have sensitive stomachs and/or bowels. You may notice increased gas, bloating, or mild cramping so go slow when incorporating them.
My favorite probiotic rich and fermented foods include kimchi, coconut kefir, greek style yogurt, and fermented vegetables. When purchasing store-bought products, be sure to pay close attention to the sugar content and choose products with little to no sugar.
7. Gradually increase your fiber
Consume prebiotic-rich and “resistant starch”, high fiber foods. Resistant starch is a type of starch that’s resistant to digestion, meaning your body can’t break it down. Since these foods can’t be fully digested, resistant starch acts like a prebiotic and feeds good gut bacteria. It’s important to add them gradually or you’ll risk contributing to your bloat!
Some of my favorites are sweet potatoes, blueberries, legumes, cassava root, green beans, and green bananas.
8. Incorporate a probiotic supplement
Be cautious when choosing a probiotic that best fits your needs. They are not all created the same and most probiotics on the market do not even work! I am very specific about the ones that I suggest to clients and try to be very purposeful when choosing the right one to fit their needs.
If you are interested in knowing which one is right for you, schedule a Nutritional Supplement Consultation and I can help you with your selection. Some of the most common brands I suggest to clients are; MegaSporeBiotic by Microbiome Labs, Proflora 4R Restorative by Biocidin Botanicals, Therabiotic Complete by Klaire Labs, ProbioSpore by Designs for Health, and Restore Flora by Microbiome labs. You can sign up here to get these products through my Fullscript dispensary.
9. Give your gut some attention.
Consider practicing Intermittent Fasting - an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but focuses on when you should eat them. This allows the digestion system to rest and repair itself on a cellar level. During the fasting periods, you drink only calorie-free beverages like water and herbal tea.
For example, start with a 10 to 12 hour eating window of 8am - 8pm to consume meals and beverages, then refrain from any food for 12 hours. Some people will work their way up to 14 to 16 hours of fasting. Consult with your doctor first fi intermittent fasting is right for you. I also suggest you work with a health practitioner to accomplish this safely.
Your gut health might also benefit from supplementing with some herbs like milk thistle and dandelion by Herb Pharm, or marshmallow root by Gaia PRO. These are wonderful herbs assist with liver support, acts as a digestive aid to soothe gas and bloating, increase the breakdown of food, and support a strong intestinal lining. You can sign up here to get these products through my Fullscript dispensary.
10. Consider Nutrition and Health Coaching from someone like me :)
Many of us are familiar with the decline in motivation that can happen as the year goes on. It’s a natural occurrence, so be proactive by enrolling in a nutrition and health coaching program now while motivation is high to make those changes. You can schedule a free 20 minute discovery call today for us to explore the best options for you!
Having a health expert that you are aligned with means you’ll have a plan with my support that is tailored to your needs so that you can continue making progress throughout the year, even when life’s inevitable distractions happen I will be your advocate. It’s one of the best investments that you can make for yourself, and you’ll be so glad you did!
My goal is to help you keep track of your daily activities, monitor the food you eat, and give you tips and tricks to encourage the amount of water you are drinking, the exercises you do, the hours and quality of your sleep, and track your mood. Acknowledging your journey, celebrating the small wins, and identifying opportunities for improvement can be the key to long-term, sustainable health. Remember, every small step you take is a part of your story of transformation and success.
As we embrace this brand new year, I encourage you to consider incorporating these ideas or following your own resolutions with an open heart and mind. Health is a journey, not a destination, and every small step counts and should be considered a victory! This is how we create meaningful and lasting lifestyle changes!
Ask yourself, which new habits are you incorporating; what are you excited about for 2025?