Elevate Your 2024: Embracing a Diet and Exercise

As we move into 2024, whether starting or continuing your quest for improved health – consider this: health goes beyond just the number on the scale. Nutrition and fitness are so intertwined – often referred to as “diet and exercise” – so consider goals for both this year.

First, the term “diet” can have multiple meanings depending on the context:

In everyday language, “diet” often refers to the kinds of food that a person habitually eats – an overall pattern of eating. From a scientific perspective, “diet” refers to all food consumed by an individual, including the types of food, the quantity, and the nutritional content. It doesn’t necessarily imply restriction or intentional modification. In the world of weight management, this is where the negative or restriction comes up. In weight management, a “diet” is a deliberate and temporary change in eating habits to achieve a specific outcome, such as weight loss or muscle gain. This approach can involve adjusting the types and quantities of food consumed.

It’s important to note that promoting a balanced and sustainable approach to eating is often more beneficial than short-term, restrictive diets when considering long-term health and well-being.

Second, “exercise” refers to physical activity that is planned, structured, and repetitive to improve or maintain physical fitness. It involves bodily movements that engage various muscle groups (including the heart), contributing to overall health. Exercise can take many forms, including cardiovascular activities (like running or swimming), strength training (such as weightlifting or resistance exercises), flexibility exercises (like stretching or yoga), and more.

The critical characteristics of exercise include intentionality, regularity, and the pursuit of specific physical benefits. Regular exercise has numerous health benefits, including improved cardiovascular health, muscle strength, flexibility, and mental well-being. It is an essential component of a healthy lifestyle and is often recommended for individuals of all ages.

So, with these definitions in mind, consider some of the following ideas for 2024 (and beyond) from a nutrition expert who focuses on a whole-body approach to health and wellness (and only addresses nutrition and fitness in this post).

Nutrition Goals for Everyone:

More Fruits and Vegetables! Nourishing your body starts with eating a variety of vibrant colors of fruits and vegetables. Including various colors in your diet is essential for getting different nutrients that supplements cannot replicate – no matter what people claim.

Recommendation: Aim for a colorful plate - think of it as creating a rainbow with your meals. Include a variety of fruits and vegetables to ensure a diverse range of nutrients. Add berries to your morning yogurt, or swap out your afternoon snack for crunchy carrot sticks.

Encouragement: Start by adding one extra serving of fruits or veggies daily. Once this becomes a habit, gradually increase to meet the recommended five servings.

Hydration Is Essential. Proper hydration is the foundation of a well-functioning body. Proper means enough, but not too much (there is such a thing). For most people, a gallon is too much.

Recommendation: Make water your go-to beverage. Carry a reusable water bottle and sip throughout the day. Add a flavored splash, such as citrus or cucumber, to help your intake.

Encouragement: Set a daily hydration goal and track your progress (urine color is the best measure of hydration). Small, consistent sips can lead to significant changes in how you feel.

Protein at Every Meal. Incorporate protein strategically throughout the day and with each meal rather than loading it at the end of the day or with protein shakes. Protein isn’t just meat; it is many food sources. These ideas focus on making protein a fundamental part of your meals.

Recommendation: Include a source of lean protein, like poultry, fish, tofu, or legumes, in each meal. This approach helps maintain muscle mass and keeps you feeling satisfied.

Encouragement: Begin by focusing on one meal. Whether it’s breakfast, lunch, or dinner, build a protein-rich foundation, aiming for at least 20 grams, and expand.

Fiber for a Happy Gut. Supporting your digestive health is a crucial aspect of overall wellness, and rather than focusing on probiotics, consider getting your fiber Recommendation from food.

Recommendation: Whole grains, fruits, vegetables, and legumes are excellent sources of fiber. Gradually incorporate these into your meals to support digestive health, a healthier gut, and regularity.

Encouragement: Choose one meal a day to boost your fiber intake. As your body adjusts, extend this habit to other meals. Your ultimate goal is 25-38 grams of fiber daily but work your way up to that.

Sugar Smart Choices: Achieving a balanced relationship with added sugar involves mindful choices rather than strict elimination. Remember that added sugars are often high, but naturally occurring sugars in fruits, vegetables, and yogurt are not the main issue, as there are benefits to those foods, as already noted.

Recommendation: Be mindful of added sugars in processed foods. Opt for natural sweetness from fruits or use small amounts of sweeteners consciously.

Encouragement: Identify one sugary item you can swap for a healthier alternative each week. These small changes can lead to a significant reduction over time.

Fitness Goals for an Active Lifestyle:

Move More, Sit Less. The foundation of an active lifestyle begins with moving your body regularly and minimizing sedentary habits – is “binge watch” part of your vocabulary?

Recommendation: Set a timer to remind yourself to stand up and stretch every hour. Consider a standing desk to minimize prolonged sitting.

Encouragement: Start with short breaks and gradually increase your active time. Your body and mind will benefit from the increased circulation and energy boost.

Cardio Counts! Cardiovascular health is a cornerstone of overall fitness. Get your heart rate up and breathe heavier for cardio benefits.

Recommendation: Find a cardio activity you enjoy, whether it’s brisk walking, cycling, or dancing. Aim for at least 150 minutes of moderate-intensity weekly exercise (about 30 minutes five days a week).

Encouragement: Begin with 10 minutes a day and gradually add more time. The key is consistency.

Strength for Stamina. Building strength is about lifting weights and solid muscles for a strong body. Strength training is for everyone, regardless of age or sex.

Recommendation: Include strength training exercises at least twice a week. This exercise can be with weights, resistance bands, or bodyweight exercises.

Encouragement: Start with a routine targeting major muscle groups (from shoulder to legs, and don’t forget the middle and back)—progress at your own pace, focusing on form and gradually increasing resistance.

Flexibility Too! Flexibility is often overlooked but is crucial in preventing injuries and maintaining mobility.

Recommendation: Incorporate stretching or yoga into your routine to enhance flexibility and reduce the risk of injury.

Encouragement: Begin with simple stretches and gradually explore more advanced poses. Flexibility is a journey, not a destination. You don’t need to do a full-out yoga routine to be flexible.

Rest and Recharge: Physical activity is crucial for overall health, but so is allowing your body time to recover. Rest goes beyond just a good night’s sleep; it’s about giving your muscles the chance to repair and rejuvenate.

Recommendation: Designate at least one day a week as your active recovery day. Engage in low-intensity activities such as walking, stretching, or yoga. This movement helps enhance blood flow to your muscles without putting them under significant stress.

Encouragement: Rest is not a sign of weakness but a strategy for long-term strength and resilience. Embrace the idea that progress is not only made during intense workouts but also during the periods of rest that follow.

As you start 2024, remember that the aim for overall better health is multifaceted. You are addressing your overall wellness by incorporating these nutrition and fitness goals.

Welcome to a new year!