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10 nutritionist-approved ways to kickstart a healthy new work week

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A week down in the New Year 2022 and we are still struggling to find fitness inspo to start a healthy routine. If you are like us, let this Monday serve as a fresh start and check out these 10 nutritionist-approved ways to kickstarting a healthy new work week

Updated On Jan 10, 2022 07:26 PM IST 11 Photos

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This Monday marks the second work week of New Year 2022 and if you are still far away from beginning your health resolutions, sweat not as holistic nutritionist and lifestyle coach Veronica Kumra got your fitness woes sorted by revealing to Zarafshan Shiraz about 10 ways to kickstart a healthy new work week and beyond.  (Pixabay)

This Monday marks the second work week of New Year 2022 and if you are still far away from beginning your health resolutions, sweat not as holistic nutritionist and lifestyle coach Veronica Kumra got your fitness woes sorted by revealing to Zarafshan Shiraz about 10 ways to kickstart a healthy new work week and beyond.  (Pixabay)

Updated on Jan 10, 2022 07:26 PM IST

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1. Eat more whole foods – The easiest way to start a healthy year is to make a conscious effort to fill your plate every time with more whole foods (like vegetables, fruits, whole grains, legumes, nuts, seeds & pure protein sources) and less processed foods(like bread, cheese, processed meats & pre-made frozen meals).  (Pixabay)

1. Eat more whole foods – The easiest way to start a healthy year is to make a conscious effort to fill your plate every time with more whole foods (like vegetables, fruits, whole grains, legumes, nuts, seeds & pure protein sources) and less processed foods(like bread, cheese, processed meats & pre-made frozen meals).  (Pixabay)

Updated on Jan 10, 2022 07:26 PM IST

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2. Choose a sustainable diet – Instead of following trending fad diets that deliver fast results while compromising your metabolism and mental health. Diets that you can’t possibly sustain in the long run after achieving your goal weight without feeling starved/restricted. Then fearing your weight will bounce back once you go back to eating without a set plan is definitely not worth all the effort. Choose a nutrition plan that not only meets your goals but blends well with your lifestyle. Delivers slow but sustainable results. A diet that can become your lifestyle and not feel like a “diet” is a luxury. Where you can find balance between enjoying your social life along with your occasional treats without sabotaging your progress and feeling guilty. Making health your long-term goal, encouraging self-awareness& eating intuitively is your recipe to a “sustainable transformation”.  (Unsplash)

2. Choose a sustainable diet – Instead of following trending fad diets that deliver fast results while compromising your metabolism and mental health. Diets that you can’t possibly sustain in the long run after achieving your goal weight without feeling starved/restricted. Then fearing your weight will bounce back once you go back to eating without a set plan is definitely not worth all the effort. Choose a nutrition plan that not only meets your goals but blends well with your lifestyle. Delivers slow but sustainable results. A diet that can become your lifestyle and not feel like a “diet” is a luxury. Where you can find balance between enjoying your social life along with your occasional treats without sabotaging your progress and feeling guilty. Making health your long-term goal, encouraging self-awareness& eating intuitively is your recipe to a “sustainable transformation”.  (Unsplash)

Updated on Jan 10, 2022 07:26 PM IST

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3. Increase vitamin D intake – Optimal vitamin D intake is not only necessary for your bone health and immune system but can help prevent chronic health problems (like heart disease, diabetes and some cancers) and even stimulate hair growth. Hence, make sure to get exposed to sunlight at least 15-20 minutes daily and add a vitamin D supplement (no more than 4,000IU a day) to your daily vitamin stash.  (Getty Images/iStockphoto)

3. Increase vitamin D intake – Optimal vitamin D intake is not only necessary for your bone health and immune system but can help prevent chronic health problems (like heart disease, diabetes and some cancers) and even stimulate hair growth. Hence, make sure to get exposed to sunlight at least 15-20 minutes daily and add a vitamin D supplement (no more than 4,000IU a day) to your daily vitamin stash.  (Getty Images/iStockphoto)

Updated on Jan 10, 2022 07:26 PM IST

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4. Incorporate movement into your daily routine - Whether it is a workout, playing a sport or simply going out for a stroll, it’s important to get your blood flowing and stimulate oxygen supply to every part of your body for optimal functioning. Make sure to incorporate some form of physical activity that you enjoy into your daily chores.  (File Photo)

4. Incorporate movement into your daily routine – Whether it is a workout, playing a sport or simply going out for a stroll, it’s important to get your blood flowing and stimulate oxygen supply to every part of your body for optimal functioning. Make sure to incorporate some form of physical activity that you enjoy into your daily chores.  (File Photo)

Updated on Jan 10, 2022 07:26 PM IST

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5. Prioritize sleep– Ever since overworking has become a badge of honour in our society, we often end up prioritizing socializing oversleeping. We take our bodies to extremes sleep deprived and over-caffeinated which further results to anxiety and weak immune system responses. Lack of sleep and poor quality of sleep can lead to some serious health problems such as insulin resistance, neurological problems, weight gain, depression, anxiety to name a few. Therefore, it is important to make sure we get 7-8 hours of quality sleep every day for our bodies to perform optimally.   (Pixabay)

5. Prioritize sleep– Ever since overworking has become a badge of honour in our society, we often end up prioritizing socializing oversleeping. We take our bodies to extremes sleep deprived and over-caffeinated which further results to anxiety and weak immune system responses. Lack of sleep and poor quality of sleep can lead to some serious health problems such as insulin resistance, neurological problems, weight gain, depression, anxiety to name a few. Therefore, it is important to make sure we get 7-8 hours of quality sleep every day for our bodies to perform optimally.   (Pixabay)

Updated on Jan 10, 2022 07:26 PM IST

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6. Reduce stress – Often overlooked but stress is a major contributing factor to almost all health problems starting from heart disease, obesity, diabetes to digestive disturbances (like IBS, GERD, gastrointestinal problems) and depression. Stress can be both internal and external. Although the goal should be to eliminate stress completely. However, it is practically not possible but you can minimize stress with meditation, yoga, deep breathing, exercise, therapy or whatever it is you enjoy to help disconnect from the world from time to time so that you can get back in harmony with yourself. “Me time” is not selfish.  (Pixabay)

6. Reduce stress – Often overlooked but stress is a major contributing factor to almost all health problems starting from heart disease, obesity, diabetes to digestive disturbances (like IBS, GERD, gastrointestinal problems) and depression. Stress can be both internal and external. Although the goal should be to eliminate stress completely. However, it is practically not possible but you can minimize stress with meditation, yoga, deep breathing, exercise, therapy or whatever it is you enjoy to help disconnect from the world from time to time so that you can get back in harmony with yourself. “Me time” is not selfish.  (Pixabay)

Updated on Jan 10, 2022 07:26 PM IST

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7. Form a morning routine – Having a morning routine is like showing up for yourself and making yourself a priority. It’s like honouring yourself and putting your needs first. Following a set routine in the morning helps kickstart your day in the right manner with you being in sync with yourself before you start interacting with the rest of the world. This way you control your day than allowing your day to control you.  (Photo by Zac Durant on Unsplash)

7. Form a morning routine – Having a morning routine is like showing up for yourself and making yourself a priority. It’s like honouring yourself and putting your needs first. Following a set routine in the morning helps kickstart your day in the right manner with you being in sync with yourself before you start interacting with the rest of the world. This way you control your day than allowing your day to control you.  (Photo by Zac Durant on Unsplash)

Updated on Jan 10, 2022 07:26 PM IST

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8. Say your daily affirmations – Speaking your daily affirmations out loud won't make you a narcissist but will help you stay focused to your goal with the right energy and attitude. Positive self-talk has the power to completely turn around disbelief, self-doubt, negative thinking and body-shaming thoughts into being grateful and romanticizing your life. So let’s not underestimate the power of positive affirmations.  (Photo by Ty Williams on Unsplash)

8. Say your daily affirmations – Speaking your daily affirmations out loud won’t make you a narcissist but will help you stay focused to your goal with the right energy and attitude. Positive self-talk has the power to completely turn around disbelief, self-doubt, negative thinking and body-shaming thoughts into being grateful and romanticizing your life. So let’s not underestimate the power of positive affirmations.  (Photo by Ty Williams on Unsplash)

Updated on Jan 10, 2022 07:26 PM IST

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9. Set daily intentions – Setting your intentions for the day works much deeper than you think. It activates our receptivity, manifests and puts out what we intend to attract and call into our life. Intentions give us purpose as well as motivation and inspiration to achieve our purpose. Writing down your intentions and saying your affirmations for the day make the most powerful visualizing tool together to stay focused and committed to achieving your goals.   (Pixabay)

9. Set daily intentions – Setting your intentions for the day works much deeper than you think. It activates our receptivity, manifests and puts out what we intend to attract and call into our life. Intentions give us purpose as well as motivation and inspiration to achieve our purpose. Writing down your intentions and saying your affirmations for the day make the most powerful visualizing tool together to stay focused and committed to achieving your goals.   (Pixabay)

Updated on Jan 10, 2022 07:26 PM IST

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10. Choose passion over perfection – Ditch completing tasks half-heartedly. You end up putting more effort and being frustrated but if you’re passionate about a project/task you are ought to successfully accomplish it with less effort and more happiness because you will give it your 100% and do it with all your heart. Your passion defines you. It puts you on a pedestal and makes you shine.  (Photo by Randalyn Hill on Unsplash)

10. Choose passion over perfection – Ditch completing tasks half-heartedly. You end up putting more effort and being frustrated but if you’re passionate about a project/task you are ought to successfully accomplish it with less effort and more happiness because you will give it your 100% and do it with all your heart. Your passion defines you. It puts you on a pedestal and makes you shine.  (Photo by Randalyn Hill on Unsplash)

Updated on Jan 10, 2022 07:26 PM IST

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Courtesy – www.hindustantimes.com

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