2021 is upon us. We are all so happy to see 2020 in the rearview mirror and likely we have picked up some not so healthy habits after being stuck at home for ten months. I have never been one to support big New Year’s resolutions. I like to think of them more as improvements. Small changes make a big difference and it is not an all or nothing proposition. Here are some small changes to consider that over just a short 21 days will become a habit, and over time will improve your health. Pick one or two to try to implement.
- Reduce or eliminate dairy. Cheese is 90% saturated fat and is quite literally addictive (studies show it to be like morphine in our brains). Dairy is also full of hormones that have been shown to contribute to both breast and prostate cancer. Try using almond or soy milk in your cereal and use a plant-based butter replacement. Ditch dairy, it is easier than you think, and you will be amazed at how much this one change makes you feel better. This is the first recommendation I make to my clients.
- Reduce or eliminate animal products. How about trying not to eat any animal products before 6pm? Have breakfast and lunch without animal products and then if you still want it have it at dinner. “Vegan before 6” has been shown to be beneficial for weight loss and overall health.
- Increase fiber in your diet. Only 3% of Americans get the recommended amount of fiber in their diet. Fiber is a miracle worker. Not only does it keep you regular it picks up toxins and sweeps them out of your body. It helps remove excess estrogens that contribute to breast cancer and cholesterol and fat that contribute to heart disease. Try replacing your normal breakfast of eggs and potatoes for a nice warm bowl of oatmeal (old fashioned or rolled, not instant) made with water or plant-based milk and add in some berries and cinnamon. I have this for breakfast at least three days a week.
- Eat more fruit. Berries come in a wonderful array of colors and are full of antioxidants. Fresh strawberry season has started here in Florida and blueberry season is right after that. Have fresh fruit when you are craving something sweet. Go for whole fruit and not juices. I have berries at least three times a day, with breakfast, lunch and dinner!
- Move more. You do not need fancy equipment. Do not let recommendations of number of minutes per day stop you from doing anything. If you did nothing yesterday, then walk for 5 minutes today then increase it as you can. We all have five minutes to spare, right? How about just doing a lap or two around the outside of your house?
Do not let the best get in the way of the good. Small, good changes implemented consistently lead to better health. To a happy and HEALTHY 2021!
Deirdre Sweeney, Plant-Based Health 