12 healthy and realistic resolutions for 2022
Hello, Viber! 2021 is almost over, and we’re sharing our 12 resolutions to start 2022 on the right foot (and with the best glucose levels)!
Resolutions aren’t just wishes we hope will come true; they are commitments to ourselves to improve our lives.
The resolutions we propose are easy, healthy, and realistic, mainly focused on educating ourselves about nutrition and overall health to achieve a better quality of life. Try to follow these tips, and we guarantee a 2022 full of health, balance, and well-being:
01. Increase your fruit intake
Fruits are incredibly versatile in the kitchen, fitting into both sweet and savory recipes. They offer numerous health benefits, being rich in water, which helps with satiety and digestion. Additionally, their high fiber content improves gastrointestinal and cardiovascular health, and they are packed with vitamins and minerals.
02. Stay active throughout your day
The World Health Organization recommends taking at least 10,000 steps a day. At Glucovibes, we go further and suggest increasing physical activity in general. This doesn’t mean living in a gym; there are small actions we can incorporate into our daily routines that will keep us active and make us feel better both mentally and physically.
Here are some examples of small habits to stay active that can bring long-term health benefits: prioritize stairs over the elevator; take a walk after meals (even if it’s just for 10 minutes); swap seated plans for outdoor activities; park further from your destination or get off public transport one stop earlier; plan a monthly nature outing…
Maintaining an active routine can help regulate blood pressure, improve insulin resistance, and boost self-esteem, among many other benefits.
03. Don’t be afraid of carbohydrates!
Carbohydrates are an essential source of energy, derived from various foods, and they are a macronutrient just like proteins and fats. What we need to keep in mind is the choice of these foods and how we consume them. As long as the carbohydrates come from fresh foods or “good” processed ones, they will not only provide us with energy but also other important nutrients.
04. Include vegetables in every meal
Vegetables should be a key component of a healthy diet. They are rich in vitamins, minerals, and fiber, and they also have a high satiety effect. Vegetables can protect our health, and it’s recommended to eat them in various ways: both cooked and raw, as the latter preserves nutrients.
Interestingly, consuming vegetables before carbohydrates helps flatten the glycemic curve, which can prevent spikes in blood sugar levels and the associated negative health effects.
05. Rest well
Good health isn’t just about eating well; rest is equally important for recovery and optimal daily performance. To improve your sleep quality, try going to bed at the same time each night, avoid exercising 2-3 hours before bed, steer clear of heavy meals in the evening, and create a calm, quiet environment for sleep.
06. Choose more plant-based foods over animal-based ones
Increasing your intake of fruits, vegetables, legumes, seeds, and nuts is a key dietary habit for preventing chronic diseases, obesity, and mental health issues. This doesn’t mean you need to completely stop eating animal products, as they can be part of a healthy, balanced diet. However, research suggests that an optimal diet is plant-based, recommending a shift in the foundation of our diet towards plant-based foods while reducing the consumption of animal products.
07. Choose natural foods over processed and ultra-processed foods
Our diets are increasingly centered around ultra-processed products rather than natural foods. Aim to make real, whole foods the foundation of your diet, focusing on natural ingredients with minimal external intervention. Incorporate traditional foods and good quality processed foods while reducing the intake of ultra-processed items.
08. Take care of your mental health
While nutrition is a major factor impacting health, it is crucial to remember that health cannot exist without mental well-being. If your eating habits are causing undue restrictions in your routine, you’re likely heading in the wrong direction.
Nutrition should contribute to both health and pleasure; learning to eat well, in a balanced manner, without guilt, is essential. Your diet should not be an obstacle to enjoying activities you love. Eat healthily, be mindful of what you buy, and maintain a balanced diet, but also enjoy dining out, indulge in that dessert, and spend time with people who make you feel good.
💡 Enjoy your food with calm and balance.
09. Stay hydrated
Hydration is fundamental to our health. Water plays crucial roles such as transporting and distributing nutrients, eliminating toxins, and regulating body temperature. To help you remember to drink water, keep a bottle handy at all times.
10. Create a meal schedule
Try to establish a regular meal schedule and ensure that you don’t skip any meals due to lack of time. Give eating the importance it deserves. Be proactive and plan ahead—if you know you won’t have time to cook, prepare your meals in advance.
11. Buy local and seasonal
To support sustainability and help the environment, choose to consume local and seasonal foods. At this time, these foods are at their “best state,” offering maximum flavor and freshness. Plus, they are often cheaper!
Additionally, to support the local economy, try to shop at small businesses and stores in your community or neighborhood.
12. Enjoy eating mindfully
To wrap up, stop ‘fighting’ with food—don’t beat yourself up or feel guilty for indulging occasionally. What matters is balance and consistency. We suggest choosing a pleasant environment for your meals, avoiding screens, and focusing on your plate. Pay attention to your hunger and fullness levels and eat consciously.
We hope you achieve everything you set out to do this year and, above all, that you enjoy it.
Wishing you a happy and sweet year 2022!