By Dr. Tiffany Eberhard, ND
Many people have good intentions at the start of a new year to focus more on their health, such as eating healthier, sleeping more, and exercising regularly, and start off strong but quickly fall back into old habits. You don’t have to do it alone this year!
As a Naturopathic Doctor, I help people achieve their health goals and ensure they have the support they need along the way. I use dietary counseling as a foundation in my practice and use clinical nutrition and herbal medicines to help the body function optimally. There are many dietary and lifestyle changes that can have a profound impact on health. These don’t have to be dramatic changes. Several small changes add up and are more sustainable! Here are some tips for you to try this year!
Drink a glass of water upon waking and hydrate throughout the day
- Keeping a water bottle (not plastic) with you throughout the day will help you stay hydrated
- Use a water-tracking app to help you remember to drink water throughout the day
Eat a well-balanced breakfast
- It should include about 20 grams of protein, which can be from animal and/or plant sources, and a good portion of healthy fat. Healthy fats include avocado, coconut oil, olive oil, nuts, and seeds
Eat slowly and chew your food thoroughly
- Don’t eat while working or in front of the TV to avoid overeating. Being relaxed and focused on eating keeps us in the “rest and digest” state so we properly digest our food
Add more vegetables to your diet by using the “½ plate rule”
- Frozen vegetables are a good way to add more vegetables to stir fries, curries, and soups
- Eating more of these and less grain products (breads, rice, pasta, etc.) will leave you feeling less bloated and tired
Incorporate more protein into your diet
- You should be eating a good portion with each meal
- Protein is important in blood sugar stabilization; it will keep you feeling fuller longer and is helpful in weight management
Use your lunch break as a break
- Whenever possible get up and leave your desk to eat your lunch without distraction
- Going for a quick walk before or after eating can help increase your energy in the afternoon and reduce stress
Embrace batch cooking
- I recommend meal planning and batch cooking on weekends or when you have some time during the week
- You can make enough food for lunches and/or dinners for the week
- Investing time one day will save you time over the course of the week. Your body and bank account will thank you
Dr. Tiffany Eberhard enjoys helping people manage stress, lose weight, balance hormones, improve digestion, and sleep better. Book an appointment and start on your path to health today!
Did you know that Naturopathic services are covered by most extended health benefits? Check with your provider for more information.
Dr. Eberhard is pleased to offer FREE 15-minute consults so you can ask questions and see if Naturopathic Medicine is right for you! Email her directly at tiffany@urban-wellness.ca or call us for more information.