{"id":9831,"date":"2024-01-17T20:17:37","date_gmt":"2024-01-17T13:17:37","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9831"},"modified":"2024-01-17T20:17:37","modified_gmt":"2024-01-17T13:17:37","slug":"health-and-wellness-goals-that-dont-involve-dieting","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9831","title":{"rendered":"Health and Wellness Goals That Don&#8217;t Involve Dieting"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">I<\/span>n this day and age, talking about a person&#8217;s &#8220;health transformation&#8221; is usually code for &#8220;weight loss.&#8221; Whether you&#8217;re bombarded with before-and-after photos on Instagram, perusing the tabloids section of the supermarket checkout, or even looking at informational pamphlets in a doctor&#8217;s waiting room, this idea that dieting and weight loss are essential to healthy living remains pervasive in our society.<\/p>\n<p>I hate to rain on anyone\u2019s parade, but health and wellness goals that focus on weight loss rarely work as intended. Decades of research shows that while most diets lead to initial weight loss (and some lowered risk of heart disease), <a href=\"https:\/\/www.bmj.com\/content\/369\/bmj.m696\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bmj.com\/content\/369\/bmj.m696\">those effects tend to go away by 12 months<\/a>. What does tend to last are the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4205264\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4205264\/\">negative health effects of yo-yo dieting<\/a>, with a side of disrupted, oftentimes disordered eating patterns. I personally have wasted precious mental energy on \u201ctoning\u201d my body and reducing fat\u2026and found all it did was mess up my relationship with food.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.thewholeyogird.com\/about\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.thewholeyogird.com\/about\">Caroline Young, MS, RD, RYT<\/a>, owner of Whole Self Nutrition <\/li>\n<li> <a href=\"https:\/\/www.devouryourlifenutrition.com\/about\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.devouryourlifenutrition.com\/about\">Courtney Pelitera, RDN, CNSC<\/a>, a sports and wellness dietitian with <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/courtney-pelitera\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/courtney-pelitera\">Top Nutrition Coaching<\/a> <\/li>\n<li> <a href=\"https:\/\/yourlatinanutritionist.com\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/yourlatinanutritionist.com\/\">Dalina Soto, MA, RD, LDN<\/a>, anti-diet dietitian based in Philadelphia, Pennsylvania <\/li>\n<li> <a href=\"https:\/\/www.pearlwellnesspractice.com\/eden-davis-rdn-ldn\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pearlwellnesspractice.com\/eden-davis-rdn-ldn\">Eden Davis, RDN<\/a>, registered dietitian nutritionist and co-owner of <a href=\"https:\/\/www.pearlwellnesspractice.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pearlwellnesspractice.com\/\">Pearl Wellness<\/a> <\/li>\n<li> <a href=\"https:\/\/www.esthertambenutrition.com\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.esthertambenutrition.com\/\">Esther Tambe, MS, RD, CDN, CDCES<\/a>, owner and founder of Esther Tambe Nutrition <\/li>\n<li> <a href=\"https:\/\/www.loribarrettrd.com\/about\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.loribarrettrd.com\/about\">Lori Barrett, RDN<\/a>, a registered dietitian nutritionist with <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/lori-barrett\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/lori-barrett\">Top Nutrition Coaching<\/a> <\/li>\n<li> <a href=\"https:\/\/nutritionbymandy.com\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nutritionbymandy.com\/\">Mandy Tyler, RD, CSSD, LD<\/a>, registered dietitian <\/li>\n<li> <a href=\"https:\/\/entirelynourished.com\/about#\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/entirelynourished.com\/about#\/\">Michelle Routhenstein, RN, CDN, RD, CDN<\/a>, a preventive cardiology dietitian and owner of Entirely Nourished <\/li>\n<li> <a href=\"https:\/\/roxanaehsani.com\/about\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/roxanaehsani.com\/about\/\">Roxana Ehsani, MS, RD, CSSD, LDN<\/a>, Miami-based registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics <\/li>\n<li> <a href=\"https:\/\/rootsreboot.com\/taylorswelcome\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/rootsreboot.com\/taylorswelcome\">Taylor Johnson, RDN<\/a>, a registered dietitian nutritionist <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>Years ago, I traded in my calorie-counting app for intuitive eating\u2014a framework that helps you <a href=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-make-intuitive-eating-work-for-you\/\">cultivate a positive relationship with food and your body<\/a>\u2014and haven\u2019t looked back. I can\u2019t explain how much peace that has given me, and I want others to feel that same way. Our diet does not exclusively dictate our health. Restriction and \u201cwillpower\u201d are not what makes us well. Wellness is multi-faceted and encompasses so many things besides calories, carbs, or pounds.<\/p>\n<p>One of the most common times for people to commit to potentially harmful weight-loss goals: January 1st. (Hashtag new year, new year!) Similar to a birthday, or the start of a new job or school year, the changing of the calendar often motivates folks to reinvent themselves. Whether you want to prioritize building relationships, purge your closet, or take up a new hobby, a temporal milestone like January 1st is usually just the thing to get you going.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/health-wellness-goals\/\" current-title=\"10 Ways Nutrition Experts Are Committing to Their Health This Year\u2014Without Diets or Restriction\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/07\/coffee-and-oral-health_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-17\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/health-wellness-goals\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/health-wellness-goals\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/health-wellness-goals\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>However, that &#8220;fresh start&#8221; energy can only take you so far if your goal is unsustainable. You could easily grow anxious about these New Year\u2019s changes if you were planning to deny yourself foods you love. The same goes for a new body-punishing workout routine. Kind of hard to get pumped up if you are overwhelmed with dread, or if you are forcing yourself to do something you hate (like me on an exercise bike\u2026ugh).<\/p>\n<p>Here&#8217;s the thing: Your well-being is essentially a never-ending DIY project. It\u2019s like a house that needs regular maintenance and attention. Rather than imposing daunting restrictions and unrealistic goals on yourself, think small and manageable. Adding in doable, new habits can be exciting\u2014especially if you can still indulge in life\u2019s pleasures.<\/p>\n<h2>Dietitians share their non-diet health and wellness goals<\/h2>\n<p>There are limitless ways you can contribute to your health without dieting. But when dieting and weight loss goals are all you know, it may be difficult to think outside the box. To discover ways to capitalize on the desire for a fresh start <em>without<\/em> restriction and physical punishment, I asked dietitians to share their plans for the upcoming year. And let me tell you, the non-restrictive goals they shared are a breath of fresh air.<\/p>\n<h2>1. Set those boundaries<\/h2>\n<p>Weight-inclusive dietitian, <a href=\"https:\/\/www.esthertambenutrition.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.esthertambenutrition.com\/\">Esther Tambe, RDN, CDN<\/a>, is working on setting better boundaries for herself. \u201cMy goal is to be okay with saying NO to what doesn\u2019t serve me,&#8221; she says. \u201cI must be mindful of keeping a work-life balance to prevent burnout and decrease stress. Saying NO also allows me to engage in more activities and experiences that provide me joy.\u201d<\/p>\n<p><a href=\"https:\/\/yourlatinanutritionist.com\/yourlatinanutritionistteam\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/yourlatinanutritionist.com\/yourlatinanutritionistteam\">Dalina Soto, RD, LDN<\/a>, bilingual dietitian and founder of <a href=\"https:\/\/www.nutritiouslyyoursllc.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutritiouslyyoursllc.com\/\">Nutritiously Yours<\/a> and Your Latina Nutritionist, also wants to set boundaries and be more intentional with her time. \u201cSocial media sucks a lot of time from us and I always want to be on it less. I think I am going to pay for one of those apps that manage time. And I am going to focus on saying NO more so that I can really focus on finishing my book.\u201d<\/p>\n<blockquote>\n<p>\u201cSocial media sucks a lot of time from us and I always want to be on it less. I think I am going to pay for one of those apps that manage time. And I am going to focus on saying NO more so that I can really focus on finishing my book.\u201d<br \/>\u2014Dalina Soto, RD, LDN<\/p>\n<\/blockquote>\n<p>We know that stress wreaks havoc on the mind and body. <a href=\"https:\/\/www.wellandgood.com\/tips-for-creating-boundaries\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/tips-for-creating-boundaries\/\">Creating healthy boundaries<\/a> can help alleviate that potential harm and can free up valuable mental energy. What can you do with that liberated time? The possibilities are endless!<\/p>\n<h2>2. Prioritizing environmentally friendly or sustainable foods<\/h2>\n<p>A restriction-free New Year\u2019s goal can look like <em>adding in<\/em> behaviors, rather than being confined by rules. One of those additions could be sustainable foods.<\/p>\n<p>That\u2019s the aim of <a href=\"https:\/\/www.roxanaehsani.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.roxanaehsani.com\/\">Roxana Ehsani, RD, CSSD, LDN<\/a>. Her biggest goal this year is to eat more sustainably (i.e. better for the environment). \u201cEating sustainable foods not only makes me feel better health-wise but helps me feel good about what I\u2019m eating,&#8221; she says.<\/p>\n<p>There is no universal definition of what makes a sustainable food, but as Ehsani sees it, sustainable foods are produced in a way that supports the local community, minimizes environmental impact, and promotes balance in the ecosystem. Examples are foods that are organic and seasonal, and harvested without depleting the population or supply.<\/p>\n<p>\u201cI believe in everything in moderation, so while I\u2019m not cutting out anything completely, an easy shift I\u2019ll be making is to eat sustainable seafood in place of meat at least once or twice a week,&#8221; says Ehsani as a start.<\/p>\n<p>How do you know when something has been sustainably harvested? You can get a sense from the label (although <a href=\"https:\/\/www.wellandgood.com\/what-is-greenwashing\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-greenwashing\/\">beware of common greenwashing terms<\/a> like &#8220;natural&#8221;). Look for the following certifications to help guide your purchasing\u2014as these prove the products went through a rigorous process to meet specific environmental, labor, or sustainability standards:<\/p>\n<h2>3. Adding more plant-based meals<\/h2>\n<p>Similar to adding sustainable foods, you can further boost your nutrition by incorporating more plant-based meals into your week. That\u2019s what <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists-near-me\/states-tx-austin#taylor-johnson\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists-near-me\/states-tx-austin#taylor-johnson\">Taylor Johnson, RDN<\/a>, is doing this year. Her goal? &#8220;Aiming for two to three plant-based dinners per week, without being restrictive or eliminating any specific food groups [overall],&#8221; she says.<\/p>\n<p>Why plants? Well, it can\u2019t be denied that veggies and fruits are loaded with phytonutrients and antioxidants, and have been repeatedly <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30639206\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30639206\/\">proven to improve your health<\/a>. \u201cA more plant-forward, flexitarian focus still allows me to incorporate all foods and some of my favorite meals into my diet while promoting cardiovascular health, improved digestion&#8230;and contributing to a more positive impact on the environment,&#8221; Johnson says.<\/p>\n<p>If you\u2019ve been stuck in diet culture, you may associate plant-based meals with starvation. However, if the only thing you do this year is add in more plants to your meals, you\u2019ll still be decreasing your risk for disease. Look at eating fruits, veggies, and legumes as a complement to your health instead of as a way to reduce calories.<\/p>\n<h2>4. Journaling for improved mindfulness<\/h2>\n<p>Trying to be more grateful? Need to work through some difficult emotions? Want to keep track of your goals? Enter journaling\u2014the regular recording of your <a href=\"https:\/\/www.wellandgood.com\/best-intention-setting-journals\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-intention-setting-journals\/\">intentions<\/a>, thoughts, emotions, experiences, tasks, and more. \u201cI find journaling to be a great way to reduce stress, keep life in perspective, and boost my mental well-being,&#8221; says <a href=\"https:\/\/nutritionbymandy.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nutritionbymandy.com\/\">Mandy Tyler, RD, CSSD<\/a>, about why she\u2019s committing to daily journaling this year. \u201cI use journaling for setting goals and tracking my daily progress towards those goals. In addition, I find gratitude journaling to be a great way to help me keep a positive outlook on the day ahead.\u201d Here are <a href=\"https:\/\/www.wellandgood.com\/journal-ideas-new-year\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/journal-ideas-new-year\/\">some timeless prompts<\/a> to help you get started.<\/p>\n<h2>5. Meditation, mindfulness, and rest<\/h2>\n<p><a href=\"https:\/\/www.thewholeyogird.com\/about\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.thewholeyogird.com\/about\">Caroline Young, RD, LD, RYT<\/a>, owner of Whole Self Nutrition, shares that her non-restrictive goals in 2024 are incorporating meditation, nature, breathing practices, and rest into her daily life. \u201cThese all help me to feel more peaceful, grounded, and alive,&#8221; she says. &#8220;I find that when I am able to spend more time living in a regulated and embodied state, my nervous system feels safe enough for me to access presence and get relief from rumination and anxiety\u2014which happens when I live too much in my head,\u201d she says. And the above-mentioned mindfulness practices help her be more regulated and grounded.<\/p>\n<p>If you too want to finally commit to reaping the benefits of mindfulness this year (or level up your existing efforts), try using a meditation app to guide you through some self-awareness activities (it works, even on <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29723001\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29723001\/\">work stress<\/a>!). Or you could try <a href=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/breathing-exercises-for-anxiety\/\">belly breathing<\/a> to ease anxiety.<\/p>\n<h2>6. Enjoyable movement<\/h2>\n<p>Committing to exercise is a fairly common New Year&#8217;s resolution\u2014but typically as a means to lose weight. But you can enjoy all of the cardiovascular and strengthening benefits of exercise without centering calorie burn or a smaller body size. In fact, physical activity is much more <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37397741\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37397741\/\">sustainable when it&#8217;s enjoyable<\/a>. What is an activity that you\u2019ve been wanting to try? <a href=\"https:\/\/www.wellandgood.com\/dancing-and-heart-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/dancing-and-heart-health\/\">Dancing<\/a>, kickboxing, hot yoga, Pilates, barre, spinning, or weight training are just a sampling of the ways you can move your body.<\/p>\n<p>For her part, Soto is hoping to do more strength training in the new year. \u201cI want to focus more on lifting. I love to feel strong and I want to try heavier weights.\u201d<\/p>\n<h2>7. Meal planning<\/h2>\n<p><a href=\"https:\/\/entirelynourished.com\/about\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/entirelynourished.com\/about\">Michelle Routhenstein, RD, CDN<\/a>, a preventive cardiology dietitian at EntirelyNourished.com, is going to focus on leveling up her meal-prep game this year. &#8220;Feeding a family of six, my meal planning routine is pretty down pat,&#8221; she says.\u00a0 But she says she could work on her variety (in terms of what ingredients are used and the types of meals that she makes.) \u201cVariety is important for diversity of the gut microbiome which is tied with improved health, and it also brings more excitement to meal times,&#8221; she says. To help shake things up, Routhenstein says she plans to get her family involved with the brainstorming to &#8220;add in another vegetable, grain, protein, or dish into our rotation.&#8221; (I personally also love looking online for new recipes to try and incorporate into my meal plan rotation before I hit the grocery store.)<\/p>\n<p>Not the most experienced with meal prep? Here&#8217;s how to cook up an <a href=\"https:\/\/www.wellandgood.com\/how-to-meal-prep-for-the-week-tips\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-meal-prep-for-the-week-tips\/\">entire week of lunches (or dinners) in just 90 minutes<\/a>.<\/p>\n<h2>8. Growing a garden<\/h2>\n<p>This year, <a href=\"https:\/\/www.loribarrettrd.com\/about\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.loribarrettrd.com\/about\">Lori Barrett, RDN,<\/a> a registered dietitian nutritionist with <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/lori-barrett\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/lori-barrett\">Top Nutrition Coaching,<\/a> plans to continue growing and expanding her garden with a variety of veggies and herbs. \u201cThere is something so peaceful about going to a garden!&#8221; Barrett says. &#8220;It&#8217;s so rewarding to see the seeds you planted popping up and growing strong. The vegetables taste so good freshly picked from \u2018farm to table\u2019. And I love saving some money.\u201d<\/p>\n<h2>9. Exploring new-to-you cuisines<\/h2>\n<p>Trying different types of cuisines is top of the list for <a href=\"https:\/\/www.pearlwellnesspractice.com\/eden-davis-rdn-ldn\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pearlwellnesspractice.com\/eden-davis-rdn-ldn\">Eden Davis, RDN, LDN<\/a>, co-founder of Pearl Wellness Practice. \u201cI plan on spending more time cooking homemade meals from different ethnicities,&#8221; Davis says. &#8220;I&#8217;ve had the opportunity to travel to various places this year and have thoroughly enjoyed connecting with others while learning about their diverse culture, traditions, and cuisines.\u201d<\/p>\n<p>New food means more variety in that meal plan of yours. Furthermore, there are other reasons to recreate your favorite dishes. \u201cI&#8217;ve noticed that when cooking from home, I&#8217;m able to increase high-quality nutrients, experiment with different ingredients, and practice mindfulness with meals,\u201d Davis adds.<\/p>\n<h2>10. Reading<\/h2>\n<p><a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/courtney-pelitera\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/courtney-pelitera\">Courtney Pelitera, RD, CNSC<\/a>, a dietitian with Top Nutrition Coaching who specializes in sports and wellness nutrition, is devoting herself to reading before bed in the new year. \u201cLike many people and many clients with whom I work, I tend to fall into the nightly doom scroll habit very quickly. I know reading, even just a few pages, is better for my actual sleep but also so much better for my nervous system,\u201d she observes.<\/p>\n<p>Whether you commit to swapping out your screen habit daily, or just a few nights a week, adding in reading can be a positive habit. Pelitera\u2019s action plan: \u201dI&#8217;ve read seven books total this past year and my goal is to increase that to 12 by reading a book each month.\u201d<\/p>\n<h2>Pick something that excites you<\/h2>\n<p>These ideas are just a fraction of the possibilities. Additional pursuits could be learning a new hobby, fostering an existing relationship, or volunteering. I sincerely hope you realize that you are so much more than your body size or the food you eat.<\/p>\n<p>Ultimately, you can be liberated from rigid health and wellness goals this year. If you\u2019re itching for renewal this year, find something that inspires you and lifts your spirits. For me, it\u2019s breaking up sedentary time and setting boundaries. What will you be able to accomplish when you embrace a non-restrictive mindset?<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Ge, Long et al. \u201cComparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials.\u201d <em>BMJ (Clinical research ed.)<\/em> vol. 369 m696. 1 Apr. 2020, doi:10.1136\/bmj.m696            <\/li>\n<li>\n              Mehta, T et al. \u201cImpact of weight cycling on risk of morbidity and mortality.\u201d <em>Obesity reviews : an official journal of the International Association for the Study of Obesity<\/em> vol. 15,11 (2014): 870-81. doi:10.1111\/obr.12222            <\/li>\n<li>\n              Yip, Cynthia Sau Chun et al. \u201cThe Associations of Fruit and Vegetable Intakes with Burden of Diseases: A Systematic Review of Meta-Analyses.\u201d <em>Journal of the Academy of Nutrition and Dietetics<\/em> vol. 119,3 (2019): 464-481. doi:10.1016\/j.jand.2018.11.007            <\/li>\n<li>\n              Bostock, Sophie et al. \u201cMindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being.\u201d <em>Journal of occupational health psychology<\/em> vol. 24,1 (2019): 127-138. doi:10.1037\/ocp0000118            <\/li>\n<li>\n              Yan, Wenjing et al. \u201cAssociation between enjoyment, physical activity, and physical literacy among college students: a mediation analysis.\u201d <em>Frontiers in public health<\/em> vol. 11 1156160. 15 Jun. 2023, doi:10.3389\/fpubh.2023.1156160            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>In this day and age, talking about a person&#8217;s &#8220;health transformation&#8221; is usually code for &#8220;weight loss.&#8221; Whether you&#8217;re bombarded with before-and-after photos on Instagram, perusing the tabloids section of the supermarket checkout, or even looking at informational pamphlets in a doctor&#8217;s waiting room, this idea that dieting and weight loss are essential to healthy &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6153,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9831","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9831","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9831"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9831\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6153"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}