Hello, January! Three weeks into 2021 and change is upon us; us personally, professionally, politically, and pandemically. As change is and will continue to be a theme in this new year, I challenge you to ponder what you would like to change for yourself. What changes can you intently make in your daily routine to create positive and lasting change for yourself and/or your loved ones in your household?
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The infamous “New Years Resolution” guilt may have peeked its ugly head out once again to remind us of how we can improve. This year, for a change, choose intent in place of resolution. A resolution is a course of action with a firm determination. Resolutions tend to be clearly defined, measurable, and specific. They view things as ‘this’ or ‘that’, often quietly judging behaviors to be either ‘good’ or ‘bad’. Many times, we fall short of reaching our New Year’s Resolutions and tend to place guilt on ourselves for not reaching what many of us set as unrealistic short or long-term goals. Intentions, on the other hand, are a commitment to align our actions with our values and our purpose. Intentions are soft, qualitative, and compassionate; allowing more room for a positive and welcoming environment to set new goals.
As a dietitian nutritionist, I hope to meet my clients “where they are” in their healthful nutritional and lifestyle journey in place of setting rigid “do this, not that” rules. Although some of my clients appreciate a set of structured exercise times, daily calorie ranges to remain restricted to for meals and snacks or consuming only certain foods provided to them in a list, others enjoy the flexibility of making individual food choices based on their health goals, allowing grace in their form of exercise throughout the week, and implementing health goals in a fashion that fits their daily routine. I like to think of it as guiding my clients to set intentions instead of resolutions; creating an encouraging environment to implement short-term realistic goals, one week at a time. I invite you to add any or all of the following intentions to your list of desired health changes this year. 
Intentions for Lifestyle & Nutritional Health in 2021, recommended by a dietitian:
- Drink more water DAILY
- I cannot stress this enough. Hydration is critical for health but many people do not drink enough throughout the day. Water in necessary for proper kidney function to remove waste from the body. Water contributes to appropriate weight loss because the digestive system depends on it. Among other functions, it forms saliva and mucus, lubricates joints, and delivers oxygen throughout the body. When dehydrated, you are more susceptible to skin disorders and wrinkling. *Rule of Thumb for Water Intake: Consume half of your current body weight in ounces of water per day
- Plan and prepare whole vegetables and fruits for snacks and side options for meals
- A little planning can go a long way in nourishing yourself on a daily basis. A variety of fruits and veggies contain key vitamins, minerals, fiber, and plant chemicals. They are low on the glycemic index, which helps prevent blood sugar spikes and maintains healthy levels of hunger cues. A diet rich in fruits and can veggies can lower the risk of heart disease and stroke, decrease blood pressure, and is protective against cancer.
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- Get Outdoors and Move More Together
- It may be cold where you are during this time of year, however, check the weather and schedule 30mins-1 hour per day to be outdoors and receive sunlight on your skin for VITAMIN D
- Walking just 30 minutes a day improves circulation and immunity, boosts metabolism and digestion, burns fat, loosens stiff muscles and alleviates joint pain, boosts mood and can improve creativity, and can improve sleep quality!
- Take an inventory of your pantry and refrigerator
- Knowing your shelf-stable and refrigerated food supply will help you to avoid over-spending on groceries, keep your foods in date and safe to eat, and help you to consciously and efficiently meal plan for the week.
- Make Self Care a priority in your routine
- Whether you enjoy meditation, yoga, journaling, quiet self-reflection, slow movement, talking with your partner, or spending quality time with your children or grandchildren, practicing self-care is another important part of your physical and mental health. Forms of self-care generate soothing feelings, improve emotional health, provides a break from stress, offer time alone, and can make you a better caregiver. What’s not to love?
About the author:
Chantal Otelsberg, MS, RDN, LDN is a Licensed and Registered Dietitian operating her virtual private practice Real Food Nutrition, LLC out of Charlotte, NC. She is a mother of two who loves yoga, wine, music, and spending time outdoors with her family. Chantal's’ favorite nutritional science concentrations include the connection between sugar and fat in the body, chronic disease management through diet, and prevention of disease through plant-based lifestyles.
