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New Year Changes – Small Improvements for Your Health and Wellbeing
New year changes
The new year brings a natural reset button and is the perfect time for us to consider setting ourselves some new goals and challenges. New year’s resolutions are something we hear a lot about, but we also hear a lot of these resolutions falling down before they’ve even started. That’s why we believe making small, manageable changes is a much better way to achieve an overall goal. If we tell ourselves we are going to ‘work out every day’ or ‘lose weight’, it means nothing unless we make some small improvements that we can realistically integrate into our routine to produce our desired outcome or reach our goal.
We’ve compiled some handy tips and tools to start thinking about what small improvements you can make that’ll help you on your journey, plus two delicious recipes that will help kickstart your health journey.
The importance of small improvements
So why is it so important to go small, rather than go for a big change? It’s important because the reality of a modern lifestyle means we are always balancing multiple things, every single day. Our brains are more overloaded than ever with social media and therefore if we leap headfirst into a goal that won’t realistically fit into our life, then it’s bound to come to a shuddering halt almost as quickly as it started. If you start with small improvements that you can fit into your life, and you can master that, then building it up is much easier. After all, you can’t build a house without the foundations, and that is exactly what small improvements are working to do.
So for example – if you want to commit to running 5k. That is a brilliant goal, but how will you get there? Think about your schedule and commit to a short run every other day for example. It doesn’t matter how far you run in that time, but you’re running. That’s a small change and improvement that is sustainable and will help you reach a bigger goal.
Tools to help you get started on small improvements to your health and wellbeing
- Think about what you want to achieve and then work backwards – how can you realistically get there? Eg want to eat less meat? Don’t go fully plant based overnight, but commit to one plant-based meal a week.
- Write down what a typical day looks like for you and find gaps and places you can make tweaks. Do you have more time in the morning, or the evening?
- Find someone to hold you accountable. Having an accountability partner is a brilliant way to motivate you to stick to your small improvement. This could be a friend, a partner or family member.
- If you work well with rewards, then give yourself a reward at the end of a month for sticking to something. It could be something as small as a posh coffee or a new bubble bath – but make sure it’s something that motivates you.
- Don’t get overwhelmed or bogged down thinking your small change isn’t good enough and do not compare yourself to others. Think about this as an investment.
Ginger shot recipe
One of our favourites way to kickstart the day is with a health shot – and our ginger shot recipe is perfect for that. This is a prime example of something you could easily incorporate into your day as a small improvement.
Recipe (serves 2)
- 4cm fresh root ginger
- Pinch cayenne pepper
- 3 lemons - juiced
- 250 ml Coconut water
- 1 tsp turmeric
- Peel and finely chop the ginger.
- Add to a blender with the lemon juice and coconut water. Blend until smooth. Add the turmeric and cayenne pepper and blend again.
- Strain the mixture through a sieve to get rid of any fibre and drink straight away.
The cayenne pepper increases the absorption from the turmeric. Ginger is known for its anti-inflammatory and antioxidant properties, so it’s a great one to kickstart your day (and the year!)
Improve your mood and immune system
Something as small as a ginger shot is a great way to make a small improvement which as a result will improve your mood, and boost your immune system. Juicing in general is a brilliant way to do this, and is a great way to get lots of goodness from fruits and vegetables that may not already exist in your diet.
One of our go-to recipes for first time juicers, is carrot juice.
How to make carrot juice
This recipe is super simple and still includes the powerhouse that is ginger. If you have a juicer that’s ideal – but an efficient blender or a strainer would work too.
- (two small cups or one big cup)
- 5 oranges
- 4 carrots
- 1 tsp turmeric
- Tiny pinch cayenne pepper
- 3 cm of ginger
- 50ml coconut water
- Cut the oranges in half, juice them and then add to your juicer or blender.
- Peel your carrots, chop small and add to your juicer or blender.
- Peel and roughly chop ginger and add to juicer or blender. If using blender, juice according to instruction manual. If blending, blend all together on high.
- If you’re juicing, add the juice to a blender and add the coconut water, turmeric and pepper. If you are just using a blender, add these ingredients and blend again.
- If you used a juicer then you’re done – and enjoy! If you blended from the start then you need to use a strainer to get rid of all the gritty bits of fibre. Once it’s smooth – enjoy!
We challenge you to spend some time reframing your goals/challenges for the new year ahead and breaking them down in to smaller chunks.
What do you want to achieve in 2021?