By Ginger Cochran, MS, RDN, CDCES
As the calendar flips to a new year, many of us find ourselves contemplating resolutions that will lead to a healthier and more fulfilling life. We at Designer Wellness want to support your pursuit of a healthy and happy life.
We created an expert guide with Wellcoach and dietitian Ginger Cochran, MS, RDN, CDCES, on ten steps to making healthy resolutions for the new year THAT LAST.
One great way to turn aspirations into achievements is by crafting resolutions into SMART goals. SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Follow the step-by-step guide below on how to make healthy New Year resolutions that last!
START SMART
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Be Specific and Realistic: Start by setting clear and achievable goals. Rather than vague resolutions like "eat healthier," specify actions such as "consume at least three cups of vegetables daily" or "eat in a restaurant one time a week or less."
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Increase Lean Proteins: Include a resolution focusing on your lean protein intake. Proteins are crucial for muscle repair, immune function, and overall health. Aiming for 20-30g of protein per meal can help you decrease hunger levels and make your diet goals more attainable. Read more about the benefits of protein and weight management here.
All of Designer Wellness's protein products are high-quality proteins that contribute to this goal. Check the list below of the protein per serving in each nutritious product.
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Aria
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Designer Smoothie- 12g of protein per pouch
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Designer Whey- 20g of protein per scoop
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Designer Egg- 24g of protein in 2 scoops
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Designer Soy- 20g of protein in 2 scoops
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Designer Plant- 25g g of protein in 2 scoops
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Designer Lite- 10g of protein per scoop
Other great lean protein sources include chicken or turkey breast, fish, shellfish, beans, lentils, pork tenderloin, filet mignon, top sirloin, flank steak, cottage cheese, plain Greek yogurt, Skyr, edamame, tempeh, eggs, and tofu.
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Make the Resolution Measurable: Make your healthy New Year resolution quantifiable so that you can track your progress. Rather than saying, "Eat more protein," specify a target like "Eat 20g of protein per meal and snack." This allows you to measure your achievements and meal plan accordingly.
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Make it Achievable: Ensure that your goal is realistic and attainable. You want to make a resolution that is 70% achievable by you. This makes it realistic and helps you get out of your comfort zone. Setting an overly ambitious goal can lead to frustration and burnout.
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Incorporate Plant-Based Proteins: Whether you're a vegetarian or simply looking to diversify your protein sources, include plant-based options like quinoa, legumes, Designer Plant, Designer Soy, and nuts in your diet. These alternatives are nutrient-rich and budget-friendly. Read more about the health benefits of plant-based proteins in this blog! Read more about how to create an overall plant-forward diet here!
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Meal Prep for Success: Simplify the process of meeting your protein goals by incorporating meal prepping into your routine. Batch cooking proteins or preparing smoothie jars with Designer Whey at the beginning of the week can simplify your life and meal plan goals. Check out this blog on a three-day meal plan to help set you up for success!
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Time-bound: Establish a timeframe for achieving your resolutions. This adds a sense of urgency and helps prevent procrastination. For instance, instead of saying, "Start exercising," set a goal like "Complete a 10k race by March."
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Relevant: Align your goal with your overall objectives and values. A relevant goal is one that makes sense in the context of your life. If your resolution is to get healthy, consider how it fits into your overall happiness and life goals. This will help you stay motivated when life doesn’t go according to plan.
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Stay Hydrated: Hydration is key to overall health and can support your body's ability to utilize protein efficiently. Make a resolution to drink an adequate amount of water daily, enhancing your body's ability to digest and absorb nutrients.
Fluids on Protein drinks count! So include your Designer protein drinks in your fluid intake. Meeting your hydration needs can also help decrease hunger, so if your goal is to eat healthier, this may help reduce cravings.
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Combine Nutrition with Exercise: A holistic health approach includes proper nutrition and regular exercise. Pair your protein-related resolutions with fitness goals to promote muscle development and overall well-being. Check out this blog on the best proteins for building muscle!
Incorporating a resolution to increase lean proteins into your New Year's goals will make your health goals more achievable! We at Designer Wellness have many resources on our blog and product line to support your resolution for a healthier life! Whether it's high-quality protein powders or protein on the go with Designer Smoothies! We've got you covered! Plant-based? We have you again. Lactose intolerance? Yep, we have you. Kosher? Yes, AGAIN. Gluten-free? Yup! Check out all our sales for the new year! You got this!
