Many of us may be thinking about our potential goals and intentions for 2023. From vowing to get more sleep, to taking the time to understand the importance of a nutritionally balanced diet, the new year often sparks new beginnings and habits for many.
However, it’s no secret the mental and physical effect this particular year has had on the nation so it’s important to note that each person may be approaching the new year and any potential goals differently.
If you are wanting to introduce new habits to help implement a healthy lifestyle for 2023, Sarah Taylor, Food and Drink Learning and Development Manager at High Speed Training has partnered with other industry experts in the sleep and wellness profession to suggest some super simple lifestyle additions you can try come January.
First things first: What actually is a nutritionally balanced diet?
We’re inundated with mentions of healthy eating in January, but what does a nutritionally balanced diet actually mean?
Sarah Taylor explains:
“A nutritious diet doesn’t mean cutting out or demonising particular foods or food groups. Carbs are not the enemy, fat is not to be feared – you can enjoy a balanced diet at the same time as enjoying a slice of cake with your cuppa. The key to eating a balanced diet is in the name – balance. However, you need to be aware that some foods hold a higher or lower nutritional value than others and therefore, should be consumed more or less than others.
“Essentially, a nutritious diet should be based on these six basic components:
- Carbohydrate (including fibre)
- Protein
- Fat
- Vitamins
- Minerals
- Fluids
“A healthy meal doesn’t necessarily have to come in the form of meat, rice and vegetables. Protein, for example, comes in many other forms besides from meat. Nuts, seeds, legumes, beans are all meat-free sources of protein. Maybe try mixing things up in 2023 when preparing your meals!”
Trying new nutritious recipes
Whether you’re already a dab hand in the kitchen or wanting to begin in 2023, new recipes are always a great idea to improve your overall lifestyle.
Sarah comments: “Now you are aware of making nutritious choices, this is where the fun can begin! Creating delicious, filling and healthy recipes doesn’t have to be difficult at all. From trying protein oats for breakfast to burrito bowls for dinner, experimenting in the kitchen can be something you enjoy in 2023. Afterall, making nutritious choices can lead to healthier skin, stronger bones and boosted immunity. What’s not to love!?”
If you’re wanting to take this one step further, High Speed Training have created a healthy eating training course that gives you an expert introduction to nutrition as well as a handy exclusive recipe booklet, brimming with healthy yet hearty delights for you to try.
Tips for getting a restful night’s sleep
Alongside your new found understanding of nutritionally balanced food, it’s important we understand the impact of a restful night’s sleep.
Scientific research makes clear that sleep is essential at any age. Sleep powers the mind, restores the body, and fortifies virtually every system in the body. But how much sleep do we really need in order to reap these rewards?
National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. But how can you get the best night’s sleep possible? It’s important that you start viewing sleep as a priority, somewhat budgeting the hours you will require as well as setting yourself a sleep routine such as the below:
- Implementing a sleep schedule that you stick to – yes, even on weekends!
- Creating a relaxing bedtime routine such as putting your phone on sleep mode, reading a book, journaling or listening to a guided meditation.
- Choosing the right mattress and bedding is key for an ideal sleep. Time4Sleep encourages that your mattress should support all parts of your body, from your spine to your feet.
- Keeping an eye on your caffeine intake throughout the day.
Try your hand at journaling
Before you aim for your dreamy eight hours, journaling may be a method to help you drift off peacefully, ensuring you wake up well rested and ready to tackle the day.
Emily Shaw, Life Coach, discusses her tips for journaling: “Journaling is an excellent way to ease a busy mind by putting your thoughts on paper. There’s really no rules when it comes to journaling, simply write what may be on your mind at that moment in the day, from reflections to worries.
“However, if you are looking for a starting point, a great place to begin is by practising gratitude. Simply write three things you are grateful for each day, noting the reasons why.”
To find out more about a nutritionally balanced lifestyle, visit https://www.highspeedtraining.co.uk/hub/what-is-a-nutritionally-balanced-diet/
