By David Saunders, Health Editor | UPDATED: 08:28, 08 July 2020
The 12th January, also known as quitter’s day, is officially the day when most people are likely to give up on their New Year’s resolutions, according to research
If your motivation has taken a turn for the worse don’t panic! We’ve addressed some of the most common New Years Resolutions below, along with our experts’ advice on how you can help yourself achieve and maintain these goals. New Year, same old excuses? Don’t let this be you…
Choose a sleep-friendly lunch option
1. Get in shape
The new years resolution we all make – to get fit! But how do we achieve this goal realistically? “Take measurements at the beginning of your journey – for weight loss, this could include waist circumference and ‘before’ photos as well as simple body weight on the scales.
Then take new measurements every two weeks so you can see how you’re progressing towards your goal. As well as this, give yourself enough energy to work out – and to enjoy it – base your diet on foods that release their energy slowly and steadily.
We’re talking mainly about whole foods such as vegetables, whole grains, meat, eggs and fish, nuts and seeds. The opposite – processed foods, high-sugar snacks or sugary drinks – will give you an initial burst of energy followed by a slump that can leave you feeling drained,” explains Nutritionist Cassandra Barns.
Top Tip: Haven’t got time to prepare healthy, slow energy realising, on the go meals?
The Healthy Asian-inspired food chain itsu have got your back! One of itsu’s newest vegan dishes, No Meat Mondays (£7.99, available nationwide), is packed full of beechwood smoked organic tofu, broccoli, avocado, edamame, pickled red cabbage, mixed leaves, shredded carrot, seeds and sushi rice with a tasty sesame dressing. With 19.2g of protein and 10.5g of fibre, this dish should help keep the energy flowing throughout your workout.
2. Meet new people
No I am not referring to Tinder, Hinge or Bumble- a great way to meet new people is through working out. Not only will this help you build new relationships, but it can also help in keeping you motivated on your fitness journey. Nutritionist Cassandra Barns explains, “being with others who are going through a similar fitness journey helps keep you motivated and accountable. If it’s not possible to exercise with your friends directly, then try an online workout programme that has a social media group that you can join, so you can share your progress and challenges with others.”
3. Beat your anxieties
As well as focusing on the positives, speaking to others about your worries and visualising your happy place, try incorporating CBD oil into your daily routine. A 2015 analysis of previous studies concluded that CBD oil is a promising treatment for numerous forms of anxiety, including social anxiety disorder, panic disorder, obsessive-compulsive disorder, generalized anxiety disorder, and post-traumatic stress disorder[ii]
Top Tip: Try dispensing a controlled amount of the brand new Cannabigold classic 500MG CBD oil (£29.90, www.bionativa.co.uk) directly under your tongue. This oil is the perfect strength if you are new to the CBD world. It has a mild, palatable taste and contains a full spectrum of cannabinoids and terpenes.
4. Reduce the stress in your life
“Think about the amount of caffeine you are drinking either in coffee, tea, colas and energy drinks. Caffeine will cause a similar roller coaster effect as sugar and causes the release of the stress hormones, adrenaline and cortisol,” explains the UK’s leading nutritionist, Dr Marilyn Glenville (www.glenvillenutrition.com).
5. Learn to be happier with your life
Don’t take life too seriously, have a laugh and be thankful for what you have. “Having a laugh is one of the best remedies for stress – it triggers healthy changes in our body. Many studies show that laughter boosts our energy, decreases stress hormones, improves immunity and diminishes pain. Laughter triggers the release of endorphins, the natural feel-good chemicals that make us happier and relaxed,” advises Marilyn.
6. Stop procrastinating
Have you told yourself you’re going to get more ‘stuff’ done in 2019? In order to achieve this goal, I would look at preventing fatigue, a major cause of procrastination. If you’re often feeling tired you could be lacking in Iron. “Iron is a mineral that promotes normal cognitive function, oxygenation of tissues, red blood cell formation, energy yielding metabolism, normal functioning of the immune system, as well as, reduction of tiredness and fatigue. Iron rich foods include oysters, organ meats such as kidney or liver, almonds, apricots, sunflower and pumpkin seeds, avocado,” explains Nutritionist at Natures Plus (www.naturesplus.co.uk), Michela Vagnini.
Top tip: If you have checked with your GP and you are lacking in iron, you can top up your iron levels with Natures Plus Hema-Plex (£15.50, Revital.com). This is a gluten free blood supporting formula that provides high-potency iron in an organically bound form, as well as synergistic nutrients, including vitamin C (to enhance iron absorption), B complex, essential minerals and wholesome botanicals.
7. Get more quality sleep
For all the cheese lovers out there, this is likely to please you! Your love of cheese could actually help you get to sleep. Cassandra explains, ‘Yes, the idea that cheese causes bad dreams is thought to be a myth. In fact, cheese can contain high levels of tryptophan, which can aid sleep. But avoid high-fat cheeses late at night, as the fat can be the sleep-disruptor. So, cottage cheese – naturally low in fat – with oatcakes may make the perfect bedtime snack.’
8. Have better sex
“Insufficient lubrication can be connected to feelings about your partner and your relationship. If you have repressed anger or resentment towards your partner you may have trouble getting aroused and sufficiently lubricated. Deal with problems as they come along, instead of letting them accumulate and try to talk about how you feel, rather than apportioning blame or guilt. Use plenty of “I” statement,” explains Marilyn.