DEEPIKA RATHOD
As the New Year begins, many of us set ambitious resolutions. While it’s easy to decide on them, sticking to them is the real challenge. Instead of setting lofty goals, why not focus on the basics this year? A clean body craves healthy food, while a toxic body yearns for processed and junk food. This extends to our minds too—clean bodies promote positive thoughts, while toxic ones lead to negativity. After all, as the saying goes, “You are what you eat.” Eating clean and maintaining balanced nutrition is the cornerstone of a healthy lifestyle. Fad diets may promise quick weight loss, but they are not sustainable and disrupt your body’s natural balance. Sustainable health is achieved through balanced meals and a holistic lifestyle. Here are five simple yet impactful resolutions to help you achieve your goals:
Ø Eat raw until lunch three to four days a week: Start your day with warm water, then have fruits, vegetables, nuts, or seeds until lunch. You can also try vegetable smoothies once a week. This habit provides your body with antioxidants and digestive enzymes, aiding in cleansing and healing while allowing your digestive system to rest.
Ø Avoid long gaps between meals: Gaps longer than three to four hours between meals lead to excess acid production, making your body acidic and hindering weight management and recovery. Prolonged gaps can also damage your stomach lining, causing gut issues like acid reflux and bloating. Eating regularly helps maintain a balanced digestive system.
Ø Chew your food well: Digestion begins in the mouth with the action of salivary amylase. Chewing food thoroughly ensures cleaner intestines and better digestion. Focus on eating mindfully without distractions like TV or phones. This habit naturally controls portion size, letting your body decide the right amount of food.
Ø Moderate alcohol consumption: Social gatherings often revolve around food and alcohol. While occasional drinking is fine, excessive alcohol harms your liver, forcing it to focus solely on detoxification. Alcohol also depletes choline, a fat-burning vitamin, leading to abdominal fat. To reduce its impact, drink water or lemon water between alcoholic beverages to flush toxins and ease liver stress.
Stay active: Incorporate at least 30 minutes of movement daily, whether it’s walking, yoga, or exercising. Physical activity improves blood circulation, boosts metabolism, and helps detoxify the body through sweat. Simple habits like taking the stairs or walking 8-10k steps daily can make a big difference.
Ø Embrace fasting: Try a 16-18 hour water fast once every two weeks to start. Fasting allows your digestive system to rest and enhances the body’s natural healing process. Gradually, you can increase this to once a week for better results.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
