The New Year is almost here, making it a great time to reflect and reset!  What does this mean exactly?  It means we should take some time to reflect on the past year and really examine any areas that have been less than supportive for us and our well-being.  Once we have a clear idea of this, we can begin our “reset” by making a plan for which changes you wish to focus on and how you can make them your reality.

Before we get into some ideas on what changes to make, I wanted to share a few tips on how to make realistic, permanent changes rather than setting some unrealistic goals, going hard for a few weeks, and then burning out (and going back to old habits) just as quick.  Ayurveda is all about slow and steady, and although this may take more time, patience, and effort, the long-lasting, positive results on your health and longevity are well worth it!

Tips For Creating Real Change In The New Year

• Avoid doing too much, too soon; start with 1 to 2 goals and add on over time if necessary.
• Avoid setting your goals too high; if big changes need to be made set mini-goals for each week or month. This way you will not be discouraged by unrealistic goals but rather encouraged by meeting and possibly exceeding your realistic intentions.*
• Do not let a few bad days or weeks discourage you from continuing forward with your goals; if you find yourself settling back into old habits, it is never too late to come back to your intentions.
• Keep reminders on your refrigerator, mirror, desk, phone, at your work, in your car, and everywhere in between; multiple reminders will help to keep you focused and on track.

*For example, instead of setting a goal to lose 50 lbs, set a goal to lose 5 lbs each month for 10 months.

The list I am sharing with you has been made to create “simple”, accessible changes; not just to lose weight or start going to the gym, but rather adjust your diet and lifestyle to establish better balance (body, mind, soul); although weight loss and a more toned body may naturally manifest with many of these goals.  Making these appropriate changes in your life will undoubtedly bring better health, more energy, less stress, and enhanced mental clarity; but remember, it is essential to be consistent for the most benefits.       

So how do you get started?  Skim over the list below and see which goals hit home for you and seem most necessary for your current needs.  Make a long list of the ones you choose, and then make a short list of 1 to 3 that you would like to begin with.  Once you have a clear idea of which goals to start the year off with, make a more detailed plan on how and when to accomplish them, in a way that you can realistically fit into your daily schedule. 

Healthy Habits to Welcome in the New Year

1. Give Up Sugar

WHY:

Sugar is a major cause of obesity, inflammation, high blood pressure, high triglycerides, energy crashes, depression, unhealthy aging, hypothyroidism, and diabetes to name a few.  Giving up this one ingredient will improve your energy, weight, mood, and overall health.

HOW:

Replace your sweet treats with fruit and healthy honey or maple-syrup-sweetened (ideally homemade) goodies (such as my Heavenly Homemade Chocolate!).  Remove all sugar and sugary snacks in your home and at your work.  Always have a stash of healthy sweet replacements at hand, especially when you are in the early phases of your sugar withdrawal. 

Bitter herbs are a great way to reduce sweet cravings as well!  Taking a bitter formula such as Mahasudarshana Churna or our Daily Detox Formula has been known to reduce sweet tooth attacks.  Many herbal teas are also bitter and can be a milder way to welcome some bitter taste into your diet.

Click here for some healthy sugar-free dessert recipes!

2. Give Up Processed and Prepared Foods

WHY:

Processed and prepared foods are considered old (stale), devoid of Prana (life/nutrients), hard to digest, (often) overly salted, and (are generally) filled with preservatives and additives.  Processed foods are a major cause of inflammation, digestive issues, and toxins.  Giving up processed foods will bring you a stronger metabolism, healthier digestion, better energy, and improved mood. 

HOW:

Saying no to processed/prepared foods means you will need to have whole-food meals and snacks ready for you at home and work (and everywhere in between).  Meal prepping for the week is a great way to avoid processed foods.  Having accessible healthy, whole-food snacks such as trail mix, nuts or seeds, homemade yogurt or kefir, homemade hummus, kale chips, veggies, and fruit are great ways to snack at home or on the go.   

Processed food to avoid:

• Breakfast cereals
• Canned foods
• Frozen foods
• Bread and pasta
• Chips, crackers, pretzels
• Meat products such as deli meats, bacon, sausage, ham, salami
• Microwave meals, frozen dinners, or ready-made meals
• Store-bought pastries, cookies, cakes, and biscuits
• Soft drinks 

3. Eat 2 to 3 Cups of Veggies Daily

WHY:

Veggies are an essential source of vitamins, minerals, antioxidants, and fiber.  Eating at least 2 to 3 cups of vegetables each day will reduce your risk of cancer, increase your energy levels, boost your mood and mental functioning, and improve your heart, colon, and digestion health. 

HOW:

Make it a priority to include 1 to 2 cups of vegetables in your lunch and dinner meal.  Steamed veggies tend to retain the most nutrients, but sautéing and roasting vegetables can be super tasty!  Vegetables can be a great option for a healthy snack or light dinner (for those later nights).  When possible, aim for a wide variety of colorful, local, organic, and/or seasonal vegetables for the most Prana, nutrients, and health benefits. 

4. Avoid Eating After 6 pm

WHY:

Our metabolism naturally slows down after 6 pm.  This is also the time the sun is setting and Kapha Dosha becomes increased in our environments and our bodies.  Eating food too late (especially large dinner meals) increases Kapha, creates a slow metabolism, leads to weight gain, hampers digestion, and increases toxins.  Avoiding all food after 6 pm will boost digestion and metabolism, encourage weight loss, reduce your toxic load, and bring you more energy for the following day.

HOW:

Dinner should be the lightest meal of the day, so plan your dinner meals ahead of time to make sure you can eat a light and healthy dinner by 5:30 pm.  Avoid snacking after dinner; if hunger arises you can try drinking herbal tea or Golden Milk to soothe any late-night cravings. 

*If your schedule does not permit an early dinner, shift it around to make it possible.  If it is simply not possible, eat dinner as close to 6 pm as possible and keep it extra light (e.g. a bowl of soup, steamed veggies with quinoa, or a small bowl of kitchari—think, the later the meal, the lighter the meal!).

5. Wake Up By 6 am Each Day (and go to bed by 10 pm)

WHY:

Getting up early will allow you time to begin each day with a few self-care practices and eat a warm, healthy breakfast.  The early morning is considered one of the best times for your Yoga or meditation practice since the Prana is extra juicy and vibrant as the sun begins to rise.  If this is not your cup of tea, it is also a great time for a walk or some exercise.  All of these practices (along with eating a healthy breakfast) will bring you energy, mental clarity, and vitality for your day ahead.   

HOW:

Getting up early means going to bed early.  Aim for a 10 pm bedtime (or earlier) to give yourself plenty of time for sleep.  If your current sleep-wake cycle is much different (say you go to bed at 1 am and wake up at 9 am), then work in 30 to 60-minute adjustments each week until you naturally reach your healthy sleep cycle goal.

6. Drink a Hot Cup of Water First Thing Each Morning

WHY:

Starting your day with a cup of warm to hot water is a great way to rehydrate your body and awaken the vital organs after a long night of rest.  Using warm or hot water aids in flushing toxins from the system and promotes morning elimination. 

HOW:

After awakening (and cleaning your tongue and teeth), prepare an 8 oz to 16 oz cup of hot water.  Drink this at least 30 minutes before eating (but other beverages and herbs can be taken right after).  Add in a splash of lemon (best for Kapha or Vata) or lime (best for Pitta), if preferred.

7. Drink 6 to 10 cups of (warm) Water Daily

WHY:

Staying hydrated is important for keeping your bodily channels flowing, digestion strong, and energy vibrant.  Every cell in your body needs water to function properly.  Optimal hydration aids in temperature regulation, removes wastes from your system (through urine, feces, and sweat), and lubricates your joints.

HOW:

Depending on your body type and environment, drink 6 to 10 cups of plain water each day.  Ideally, the water should be warm to hot (this aids in detoxification) and should never be cold or iced.  The best times to drink are upon awakening and between meals.  Avoid drinking water while eating or directly after eating as this hampers digestion. 

Read more details on How to Hydrate Properly here!

8. Exercise For 30 Minutes Daily

WHY:

Daily exercise is important for every individual no matter your body type, size, or weight.  Getting movement each day improves energy, brain health, mood, heart health, digestion, bone/joint health, strength, and mobility.  It reduces stress, promotes longevity and a higher quality of life, and prevents disease.     

HOW:

Aim to get at least 30 minutes of “intentional movement” in 6 to 7 days a week.*  To get the most out of this, find movement activities you enjoy, are suitable for your needs, and do not leave you depleted or exhausted.  Some examples include brisk walking, hiking, biking, swimming, home workouts, gym workouts, dancing, lightweight or bodyweight workouts, exercise classes, and moderate-paced Yoga.

*I call this intentional movement since you should be setting aside time for this (and doing something you enjoy) rather than considering walking all day at work your exercise. 

9. Meditate For (at least) 10 Minutes Daily

WHY:

Meditation is an essential tool for reducing stress, processing emotions, and slowing down the mind.  It has been shown to improve mental cognition, memory, and focus.  And best of all, it brings Awareness to what is going on in our body and mind.

HOW:

Set aside 10 minutes or more each day to sit in contemplation.  You can do any meditation technique you prefer, or you can simply use this time to bring attention to your mental activity and breath.  It can be guided, include healing music, be silent, or include an internal mantra such as “So Hum”.  You can sit in a comfortable seated posture, sit in a chair, or lie in Shavasana.  The best times for meditation are in the morning (before breakfast), before bed, or anytime you can consistently fit it in.   

Check out 3 meditation techniques I enjoy here.

10. End Each Day With 30 to 60 Minutes of Self-Care

WHY:

Taking some focused time to decompress each night before bed allows us to process our day’s events and release pent-up tension to set us up for a deeper and more restorative sleep. 

HOW:

End your day’s activities about 60 minutes before bed to allow time for a few relaxing self-care practices.  Some ideas include restorative Yoga, gentle floor stretches, meditation, legs up the wall, Shavasana, warm baths, home sauna (if available), abhyanga (whole body oil massage), foot oil massage; light, easy reading (not on the computer); journaling, and/or sipping on a calming herbal tea. Choose 2 to 3 calming activities that you enjoy (it may vary each night) to perform each night before bed.  

11. Spend Less Time on Electronics

WHY:

Spending too much time on your phone, social media, computers, television, and other electronics has many negative effects.  It can increase stress levels, dull the mind, reduce cognition, and provoke mental-emotional imbalances such as depression and ADHD.  Excess with these habits may have a negative effect on posture and may create a sedentary lifestyle. These electronics are often addictive by nature and can eat away your time that could be spent on more beneficial, physically active, and supportive activities. 

HOW:

Putting this goal into action will look different for each individual depending on where you are with your screen time.  Take a look at what your daily average is and reduce your screen time by 50% to begin.  In the end, an optimal goal is 1 hour (2 at most) of non-work screen time daily. 

If there is a specific addiction you want to work on (e.g. social media, scrolling on your phone), then move your focus to this area and either give it up completely or put a reasonable limit to your habit. 

You may even try a weekly technology fast such as avoiding all electronics for a whole or half day one set day each week. 

12. Live With Awareness (aka Be Present)

WHY:

Being present means living in moment-to-moment Awareness and is the ultimate meditation (and, in my opinion, the ultimate goal!).  So many of us move through each day without ever taking the time to be present with what is going on inside or around us.  We talk to others without knowing what we say or what is said to us (how many times do you ask a question and not listen to the answer?).  We perform our daily activities while our minds are in 5 other places.  This leads to mental dullness, negative emotions, and unnecessary reactions.  It impairs relationships and impairs spiritual growth.   

HOW:

Living with Awareness means slowing down and bringing your attention to what is happening inside and around you.  You are observing yourself (and your surroundings) without judgment as if watching a show.  Take time to listen to others when you have a conversation and pay attention to your reaction (internal) and your response (vocal).  When you find your mind thinking about what you are going to eat for dinner while you are doing Yoga (or doing whatever), simply come back to the present, focus on the activity at hand, take in your surroundings, and come back to your breath. 

If you are like me, this is an ongoing goal and practice (or should I say battle), but it does get easier and more natural with time; and the positive changes that come from practicing Awareness (e.g. better relationships, detachment to negative emotions, acceptance to “what is”, and simply enjoying life) are well worth it!!

Much of my support for this practice comes from a great speaker named Anthony DeMello.  If you would like to dive deeper into this subject, I highly recommend his books, especially Awareness and Rediscovering Life.  His talks can also be found on YouTube and Spotify. 

You Got This!!  Keep moving forward and don’t give up, bad days and all!!