Improve Your Gut Health With These 8 Small Steps
Jan 02, 2023
It’s that time of the year – new year, new me. So, I’m sure you have some New Year’s resolutions. Maybe to shed 25 pounds by March, quit drinking or smoking, start going to the gym, change to plant-based diet…the list goes on.
And while I’m all for going big or going home, when it comes to our goals, experts suggest that setting smaller goals could be much better for improving our health.
According to Dr. James Hill, Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center, "small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change." It makes sense though, right. We’re always taught to break our goals into smaller actionable steps. Take it one step at a time. Smaller steps are more palatable and don’t feel so much like huge leaps from what you’re used to doing.
Here are a few small steps to improve your health in 2023:
- Check your weight regularly just to ensure you are not packing on any extra pounds. I, the weight can add up fairly quickly.
- Walk more. Download an app that counts your steps daily and make a goal to add 1,000 steps each day until you’re completing 10,000 steps almost every day. Take the long route to get places, park further away from the store in the parking lot, choose the stairs over the elevator and you’ll be taking 10,000 steps a day in no time.
- Eat breakfast at noon. I’m sure you’ve been told to eat breakfast like a king, lunch like a prince and dinner like a pauper. It’s cute but not entirely correct. Your body is designed to naturally detox between the hours of 8 a.m. and noon, so you would want to eat or drink foods that aid in that detoxification process, namely, water, fruit juices and fruit. Lunch should actually be your biggest meal and consumed between noon and 4 p.m. when your body is designed to do the most digestion. This is also the best time to exercise for weight loss.
- Eat more whole grains. Try swapping one portion of your regular grain servings with whole wheat.
- Eat at least one green salad every day. Salads are filling and can prevent you from packing on more calories at each meal. It also counts toward your daily cups of vegetables and fruits.
- Trim the fat. Fat has a lot of calories, and if you’re not burning more calories than you’re consuming, the weight piles on. Try replacing processed, fried and junk foods with something green.
- Keep a food and feelings log for a few days and pay attention to what you’re eating so you can identify any problem spots.
- Downsize. The smaller the bag, bottle or bowl, the less you will eat.
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