I am making a promise to myself in 2024 to get shift into my best well-being ever at 54 years-old. I'm definitely going to have to make some changes in my life and to my habits. I think aligning and adopting a heathier eating habits can have such a positive impact on our overall health. I have life-threatening food allergies as well, so I pay close attention to foods I eat that produce or trigger inflammation issues as well.
Here are 25 ways to eat healthier and many of the things I'll be doing in 2024! I hope you'll join me!
Small Changes Percolate Lasting Results
Pick one item from the list below and implement it in your life for 30 days. At the end of 30 days, keep the 1st change and add a 2nd one from the list. At the end of 60 days, introduce one more and keep the other two going as well. At the end of 90 days, you'll have made three small changes that have lasting transformation! If you need help, don't hesitate to contact me!
You can also pick up a copy of The Change Guidebook and track your health changes using the book and the process in the book. (I've used my own book a few times to make and navigate changes in my own life!!)
Healthy Changes for Your Best Success
Plan your meals: Prepare a weekly meal plan to ensure balanced and nutritious meals. I love to take one day of the week and cook a few meals that we can eat without that on the spot dinner hassle or rush.
Eat more fruits and vegetables: Aim for a variety of colorful fruits and vegetables to get a range of nutrients. One of my favorite things to drink is a green smoothie in the morning. I make mine with pear, cucumber, and spinach. Sometimes I add Tumeric as well.
Choose whole grains: Opt for whole grains like brown rice, quinoa, and whole wheat over refined grains. Often people eliminate wheat from their diet. Try it!
Include lean proteins: Choose lean sources of protein such as poultry, fish, beans, and legumes. I love black bean soup, which is an easy option for those who are allergic to fish or don't like fish.
Limit processed foods: Reduce your intake of processed foods, which often contain added sugars, salts, and unhealthy fats. This is a big one. If it has a bunch of ingredients on the label, limit the intake or eliminate it.
Watch portion sizes: Be mindful of portion sizes to avoid overeating. One of my favorite ways to get my health under control is measure portions or take what I normally eat and shift it to 1/2 or even 1/4 or what I normally eat. I'm working to make this a life-long habit, but it doesn't always work so great for me when there are cookies or pizza around!
Stay hydrated: Drink plenty of water throughout the day to support overall health. When I coach others and myself for that matter, I pay close attention to what we are drinking. It's important to take an overall look at your alcohol, caffeine, soda (diet and sugary) and cut or eliminate. I personally am not caffeinated and don't drink alcohol or soda. I am rather boring here with water and decaf green team.
Cut down on added sugars: Limit your consumption of sugary snacks, desserts, and sugary drinks.
Control salt intake: Reduce the amount of salt in your diet to promote heart health.
Cook at home: Prepare meals at home to have more control over ingredients and cooking methods.
Use healthy cooking methods: Choose methods like baking, grilling, steaming, or sautéing instead of frying.
Snack smartly: Choose healthy snacks like fruits, nuts, or yogurt instead of processed snacks.
Read food labels: Be aware of the nutritional content of the foods you buy and choose healthier options.
Eat mindfully: Pay attention to what and how much you eat, savoring each bite.
Include probiotics: Incorporate foods with probiotics, like yogurt or kefir, for gut health.
Limit alcohol consumption: Drink alcohol in moderation, as excessive intake can have negative health effects. Don't do a dry month only to follow with a drunk one and undo all the positive you did. Try to cut alcohol for 4 months to one year and see how your life changes. Keep a journal during this process. You've got this!
Prioritize fiber: Include fiber-rich foods like whole grains, fruits, and vegetables for digestive health.
Eat a variety of foods: Ensure a diverse and balanced diet to get a wide range of nutrients.
Choose healthy fats: Opt for sources of healthy fats like avocados, nuts, and olive oil. This can be very tricky for those with these food allergies like me. Olive oil is a staple in our house, but nuts are not. Avocados are such a fantastic source of healthy fat.
Limit red meat: Reduce your intake of red and processed meats, opting for leaner protein sources.
Plan healthy snacks: Have healthy snacks readily available to avoid reaching for less nutritious options.
Limit caffeine intake: Be mindful of your caffeine consumption, especially if it interferes with sleep. Careful if you currently drink a lot of caffeine. You may need to wean off caffeine to avoid headaches and other issues. This includes energy drinks.
Pack your lunch: Bring a homemade lunch to work or school to avoid relying on fast food or unhealthy options. Your wallet will thank you too!
Experiment with herbs and spices: Use herbs and spices to add flavor to your dishes without relying on excess salt or sugar.
Practice moderation: Enjoy your favorite treats in moderation, and focus on an overall balanced and healthy diet.
Remember this is a process. Trade up this or that and make substitutions. Making gradual changes and finding what works for you is key to long-term success in adopting a healthier lifestyle. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific health needs.
About Elizabeth Hamilton-Guarino
In 2008, Elizabeth Hamilton-Guarino closed the door to her office to think about her life.
When she opened it, she walked out, leaving behind an almost two-decade career in the financial services industry in order to open the doors for the Best Ever You Network. Today, Best Ever You is a multimedia brand and platform with millions of fans and followers around the world. Elizabeth is a tireless champion of others and believes in the need for the individual light within to raise the collaborative power of us and we. Today, Elizabeth is a writer, master coach, and speaker focused on change, success, gratitude and helping people be their best. She is the author of the bestselling and five-time award-winning book, The Change Guidebook: How to Align Your Heart, Truths, and Energy to Find Success in All Areas of Your Life and The Success Guidebook - How to Visualize, Actualize, and Amplify You.
Elizabeth is also a frequent speaker, and her work has been featured in places like Good Housekeeping, U.S. News and World Report, Forbes, Thrive, Medium, and more. Her popular “Elizabeth’s Best” e-mail newsletter is sent out each week to thousands of subscribers. Elizabeth and her husband Peter have been married for more than twenty-five years and have four adult sons, three rescued cats, and two dogs. They can often be found in their gardens, in the pool, raking leaves, or, depending on the season, in Myrtle Beach, South Carolina. You can learn more and sign up for the e-newsletter at elizabethguarino.com and by visiting BestEverYou.com.