2021 Reset For Mind and Body Living
Happy (almost) New Year! This past year has created challenges, growth, and change, for better or for worse. Many of us are ready to begin the new year with a more positive mindset resulting from a better world. It's important to remember that there are only certain aspects of this new year that we can control, so let's focus on those parts and make them the best we can.
I wanted to create a 2021 reset to start the new year right. New Years Resolutions can be powerful tools motivating us to work hard towards a goal. The problem is, many people create goals that are unattainable, short-lived, and stress-inducing. I don't believe intense diets, detoxes, or deprivation works long-term. This reset creates a base for simple, healthy living, while encouraging reflection to continue these practice that work best for you throughout the year. It covers nutrition, mindfulness, mental health, sustainability, and more.
Let this be a guide for healthier living. While I encourage you to start the new year with this, beginning on January 1st, feel free to begin whenever you can or reference it for another reset later in the year. Challenge a friend or family member to try it with you! Having a buddy to hold you accountable can keep you motivated.
2021 Reset for Mind + Body Living
Day 1 – make a 2021 intentions list
Intentions allow you to look at your goals, the year, and the benefits as a whole. What can you accomplish? What do you want out of the new year? What worked for you last year that you wish to continue? Get detailed and specific. Think outside the box or make it simple. This is your focus.
Day 2 – avoid added sugar
Unfortunately, added sugar is everywhere - sauces, dressings, bread, yogurts, meats, cheeses. Hidden sugar is where most Americans obtain their sugar intake. Cut it out as much as you can. Today, try your best to avoid anything with added sugar. I also strongly encourage getting rid of anything with added sugar. Donate it, give it to a friend, or just throw it out. Pay attention to the food you find with added sugar and beware of it when rebuying it.
Day 3 – wait 20 minutes to check your phone in the morning and stop looking at it 20 minutes before bed
The way we start our day can set the tone right away. Checking the news, reading emails, or scrolling through Facebook is not always beneficial. It's often stressful and overwhelming, leading the way for the rest of the day to feel the same. Wake up and WAIT. Your calendar and Instagram will still be there after you brush your teeth, drink your water, and get dressed.
Day 4 – eat a probiotic-rich food
Probiotics run our microbiome in our gut. Aside from taking a probiotic supplement, it's beneficial to get probiotics from food. Here are some you can incorporate today:
· Yogurt
· Kimchi
· Sauerkraut
· Pickled veg
· Sourdough
Day 5 – eat a good mood food
Certain foods affect our mood by balancing hormones, supporting our gut, or providing essential vitamins. Here are some good mood foods to eat today:
· Flax
· walnuts
· Salmon
· Dark leafy greens
· Mushrooms
Day 6 – start your day with water
Much like the start of a new year, the start of your day is a great time to reset. Your body is, for the most part, a clean slate in the morning. The first thing you put in your body is often the most important. Today, wait for coffee, tea, whatever you usually start with, and have a full glass of water first.
Day 7 – go for a 30-minute walk in nature
The healing power of nature is often overlooked. I find nature walks meditative by just taking in all the natural sounds. It's a great way to take a break from the busy lives most of us live. Listen to a podcast, book on tape, recorded meditation, or take in the silence. Get as close to nature as you can today. If you're in the suburbs, find somewhere with trees. If you're in the city, go to the closest park. Get out and take in the fresh air and vitamin D.
Day 8 – have a vegetable at every meal
Eat your greens and eat the rainbow! A good rule of thumb for healthier living. Vegetables are full of nutrients, fiber, and water. They are often low in calories but filling from density. Here is an example of meals today:
· Spinach omelet or kale smoothie for breaky
· Big salad for lunch
· Protein and roasted veg for dinner
Day 9 – write a gratitude list
What are you grateful for in the new year? What were you thankful for last year? List the things that give you joy. Gratitude can lead to happiness. It is essential.
Day 10 – eat plant-based today
Taking a little animal break can be good for your heart, blood pressure, longevity, and gut health. It can also help the environment. Try it out today by avoiding dairy, meat, and any other animal-based products.
Day 11 – try meditation
Meditation looks different for everyone. I can say first hand that it is difficult to start, but once you get into a routine, you'll constantly want to reap the benefits. Mindfulness is so important for our mental health. Start with 5 minutes and work your way up. There are several meditation apps with guided meditations. Calm, Headspace, Mindfulness, and Inscape are just a few. Youtube and Spotify even offer some free, guided meditations. As someone who gets antsy easily, I like a walking meditation to clear my head. Do what works for you. Yoga is another good moving meditation.
Day 12 – eat a prebiotic
While PRObiotics are the good bacteria in our gut, PREbiotics feed that good gut bacteria. Some prebiotic-rich foods include:
· Artichokes
· Onions
· Garlic
· Leeks
· Green banana
Day 13 – don’t eat or drink from any plastic
Plastic is not only harmful to the environment but harmful to our bodies. When we eat or drink from plastic, bits of it enter our system. Avoid plastic water bottles, plastic containers, and plastic silverware today. Bring your refillable water bottle around and your own silverware if you plan on eating on the go.
Day 14 – eat only whole foods today
The final day! Avoid processed foods today. Processing food takes out many nutrients, often replacing them with sugar or additives harmful to our bodies. Eat foods in the most whole, pure form today. This is another great rule of thumb for anyone trying to start living healthier.
Take some time to reflect on the past two weeks and notice what felt good to you. Was there anything that didn't feel right? Were you able to add on each day? Was there anything that made you feel extra good? Make a list and try to continue to incorporate these things daily. Take control of your year by taking control of your physical and mental wellbeing.
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