NOVA January health

January: The Month of Sustainable Change

January is a great time to reset and think about your health and to pause and reflect on
the past year to help you determine what comes next on your wellness or fitness
journey in the new year. However, January is also the time when advertisements
on quick fixes, diet supplements and fad diets too good to be true also begin popping up
everywhere. As you put your holiday decorations away and prepare for the start of
2024, remember that the best way to improve health and nutrition is not through quick
fixes, but rather sustainable changes that you can implement gradually over time. If your
health and fitness is not where you would like for it to be right now, you can focus on
getting back on track one step at a time.

If you’re not sure where to start, here are some simple steps you can implement today
to start improving your health and wellbeing:

Slow Down and Breathe
A great tool for stress reduction is to take a few moments to slow down your day and
just breathe. When you are stressed, your blood pressure rises, your heart and
respiration rate may also accelerate. Taking 10-15 minutes to sit still, be calm and
breathe deeply can counteract all of this

Take time to chew your food, savor each bite
Chewing well and slowing down your intake of food, helps you savor every bite. By
chewing longer, you are allowing food to linger in your mouth and stimulate taste
receptors on your tongue. This helps start the digestive process and gives your
body time to signal the brain when you are getting full.

Be in tune with your hunger cues
Paying attention to your body’s cues for hunger can help keep you healthy and
signal you when to eat. Some common physiological hunger cues are stomach
growling, low energy, headaches, shakiness and general weariness.

Be mindful and move with purpose
The principles of mindful movement are the same as any other mindfulness practice:
keep yourself in the present moment to experience the here and now and get the
most out of each session. Be aware of your movement, focus on your breath, and
notice how your body feels as it moves. Staying in the present can keep you
mentally strong because you are no longer focusing on yesterday or worried about
tomorrow.

Stay hydrated
Your body needs to be hydrated to function at its best. If there isn’t enough liquid
in your body, essential functions like circulation and digestion will not perform
efficiently. Your organs may not get the necessary nutrients for optimal
functioning and even slight dehydration affects performance.

Prioritize Protein and Vegetables (especially the greens)
Protein
Protein is an important part of a healthy diet. You need protein in your diet to help
your body repair cells and make new ones. Protein is important for growth and
development. Adequate protein reduces muscle loss, helps with recovery after
exercise, builds lean tissue and because it curbs your hunger can help with
maintaining a healthy weight.
Greens
Adding leafy greens to your diet is an easy way to get the vitamins and minerals
your body needs for optimal health. These vegetables are good sources of many
vitamins and minerals such as: Vitamin A, Vitamin C, iron, magnesium,
potassium, calcium and fiber, but low in calories. Green, leafy vegetables help
support vision and skin health; and may reduce the risk of heart disease, high
blood pressure, and the risk of obesity.

NOVA Sports Nutrition is here to get you back on track. Whether you’re training for a team sport, endurance race, physique competition, or to improve your health generally, NOVA can create a workout plan to help you reach your goal. We take the guess work out of meal planning and will help you to take control of your diet once and for all!

Nutrition counseling services are provided via secure video chat or in-person in Northern Virginia. Please reach out via the contact page or schedule a free discovery call to learn more about pricing for our nutrition services!

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