- Start your new year new you mission off on the right track by choosing a healthy diet that provides your body with the building blocks necessary to both survive and thrive.
- Replace nutrient-deficient foods in your pantry and fridge with high-quality fats and complete proteins to whip up tasty new year recipes.
- Exercise to get your body and metabolism moving. A home gym setup is easier than you think!
With the year finally coming to a close, that puts you one step closer to an opportunity for a fresh start. And, while you should definitely celebrate New Year’s Eve in style (you deserve it!), it’s also time to start preparing for some positive life changes, including following a proper diet and exercising regularly.
From finding the right nutrients to unleash your potential to discovering a workout that works for you, to downloading a handful of new and inspiring apps, we’ve compiled a list of eight tips to help you start the new year off on the right foot. And, by implementing these strategies (along with a bit of self-love and patience), you’ll be well on your way toward making that new year new you dream a reality so you can #BETHEPROOF!
1. Choose a healthy new year diet
Whether you indulged a little too often or you’re simply ready to change the way you eat, the new year is the prime time to choose a healthy diet.
Of course, the term “diet” encompasses a wide range of options. So, before you delve into a particular way of eating, make sure to do your homework…
Because there are so many diets out there today, it’s important to understand the framework for each, and select the one that is realistic for you. Remember: dieting is all about consistency, so choosing a way of eating that you can follow long-term will help you set the right tone from the start.
Types of diets to consider
One popular option to consider is the keto diet, which can help curb cravings and increase mental clarity once you switch from burning carbs to fat as your primary fuel source. However, if cutting carbs is an intimidating concept out the gate, try a low-carb diet on for size, which doesn’t place as strict a limit on carb count and ingredients, compared to the keto approach.
Following the paleo diet may also be a great option in achieving your new year new you mission. At the very least, this simplified eating approach can make life a little easier when you build your diet around whole fruits, vegetables, meats and fish. Whole30 could be described as a stricter version of paleo, as it involves eliminating what is normally not eaten in paleo: sugar, grains, dairy, legumes and soy, but also alcohol and any sweeteners at all (including stevia, monk fruit and erythritol). Note that oftentimes, Whole30 can be a great tool to measure if this style of diet is right for you, and then you can gradually transition into long-term paleo.
Additionally, you can combine intermittent fasting with whatever new year diet you choose to unlock even more health benefits. By restricting your eating window, you can help improve insulin insensitivity and remove cellular waste, among other benefits.
Pro tip: While taking some time off during the holidays, make sure to budget your TV show binge-watching. In between, set aside time for food documentaries that go over the ins and outs of different diets and overall approaches to eating. Whether you have access to Netflix, Hulu or Amazon Prime (or all three—we won’t judge), there’s no shortage of educational diet content at your disposal so you can make an informed decision about your new year diet. Want to cozy up with an informative read? Even better!
2. Clean out your pantry
As they say, everything starts in the kitchen! Without the proper ingredients, you simply won’t have the recipe to achieve that new year new you mission.
Once you’ve done your research and selected the diet that’s right for you, the next step is assessing your pantry.
Items that contain any of the following should especially get plucked from your pantry when you’re conducting your inspection:
- Artificial ingredients
- Added sugars
- Trans fats
And, if your chosen diet plan accounts for grains as part of your healthy new year eating approach, make sure they are whole and sprouted, which are rich in fiber. (Unfortunately, this means saying goodbye to “empty carbs” that may taste great, but don’t exactly bring much in the way of nutritional value.)
However, that doesn’t necessarily mean tossing everything that doesn’t fit the bill straight into the trash. Because let’s think for a second: Why waste food when it could be utilized in some form or fashion?
Ingredients that don’t fall in line with your new year new you diet can still find their way on someone’s holiday table this year. For example, cook up a tasty dish for a New Year’s Eve party with your family and friends, or simply donate unwanted items to neighbors or a food pantry in your area. There are definitely plenty of people out there in need who will appreciate the food items that don’t plan to make a cameo in your new year recipes.
3. Make room for proteins will full amino acid profiles
Your body needs protein to grow and repair. So, when it comes to healthy new year tips, making room for proteins with the nine essential amino acids your body cannot make on its own is a necessity.
If you consume animal products, your new year recipes can include sustainably raised fish, grass-fed beef and pasture-raised poultry. The key here is to integrate high-quality protein sources that provide your body with vitamins, minerals and amino acids. You can also incorporate a protein supplement to help you reach your macronutrient goals.
Introducing: Bulletproof Energy Collagen Protein
With the new year comes a big Bulletproof reveal and a new way to define energy! Energy Collagen Protein includes 20g collagen protein and all nine essential amino acids! You can simply mix two scoops of either flavor (Vanilla Bean or Dark Chocolate) with 8 oz. of your liquid of choice. Or, add the protein to your morning smoothie or protein shake for an easy, energy-boosting drink (with staying power!) to fuel your entire day.
Ideally, this beneficial protein should be incorporated into your regular morning routine… Think of it as charging up your battery each day to provide the fully-loaded fuel your body needs.
Plus, this new collagen protein formula is infused with MCT also contains a number of health-supporting ingredients, including:
- Magnesium: A necessity for energy production.
- Vitamin C: To support collagen synthesis and immune function.
- Cordyceps: A type of nutrient-dense mushroom that also supports immune function. And, according to animal studies, was found to increase the production of ATP.
- Panax ginseng: An adaptogen that can help replenish energy.
And, because it is gluten-free and non-GMO, Energy Collagen Protein fits into various styles of new year diets.
The best part: Energy Collagen Protein contains 0g sugar*. (Thanks, stevia!)
*Not a low-calorie food.
4. Stock up on quality fats
While the keto diet places a heavy emphasis on consuming quality fats, that doesn’t mean you should avoid incorporating them into whatever dietary path you follow.
Wait… did he just say fats are friendly?
The short answer: yes, folks.
Quality fats provide full-body support, particularly when it comes to brain development and function. Additionally, fat is vital in hormone regulation, and it is also an incredibly satiating macronutrient. And, since beneficial quality fats keep your blood sugar stable, you won’t experience those distracting cravings that are typically associated with consuming carbohydrates.
Did you know you can incorporate quality fats from a number of sources into your diet? For example, you can start your morning off with a brain-boosting cup of Bulletproof Coffee that utilizes Bulletproof Grass Fed-Ghee, a clean energy source, and Bulletproof Brain Octane C8 MCT Oil, a quality fat that supports both sustained energy and fat burning.
Pro tip: Keep your pantry stocked with fat sources for cooking. Avocado oil works well for roasting veggies at high temperatures, while MCT oil and olive oil can carry flavorful salad dressings.
5. Cook healthy new year recipes that are great for meal prep
Another great new year’s resolution is to get better about planning ahead. However, that doesn’t just mean at work. It also means in the kitchen.
It’s easy to change up your diet for a few days. But to succeed over the long haul, organization (aka preparation) is key.
Enter meal prep, a helpful practice for those who plan to detox, engage in food elimination or swap ways of eating in the new year. What’s so great about meal prepping? It literally takes the guesswork of what you are going to eat out of the equation!
No matter if you’re going keto, paleo, low carb or anything in between, life will be so much simpler when you already have your meals ready to go for the week. You can even make snacks to take on the go—and pair them with a chilled Bulletproof Cold Brew Latte, of course!
Easy and nutritious new year recipes
Keep in mind, meal prep tricks go far beyond baking basic casseroles and hard-boiling eggs by the dozen. So, if you’re looking for some new year recipes to add to your arsenal, consider these Bulletproof culinary favorites:
- Creamy Keto Chicken Soup: Kick back and enjoy a warm bowl of this rich and nourishing soup that is perfect for winter.
- Slow Cooker Pot Roast and Brussels Sprouts: Melt-in-your-mouth beef accompanied by Brussels sprouts that are perfectly crisp on the outside and tender on the inside? This is the ultimate comfort food dish that just so happens to be very macro-friendly.
- Keto Thai Red Beef Curry: Your taste buds will tingle with delight from this slow-cooked beef curry dish that brings plenty of flavor from turmeric, lime leaf and red curry paste. (Sub in a side of riced cauliflower if you’re going through grain withdrawal.)
- Rainbow Mason Jar Salad: This conveniently jarred masterpiece tastes delicious and is incredibly nutritious, too.
- Creamy Basil MCT Oil Vinaigrette: Remember those quality fats we were talking about? This easy-to-make, MCT oil-based dressing will definitely become a staple new year recipe for your household.
- Dark Chocolate Trail Mix Bites: Chocolate lovers will appreciate this delectable, keto-friendly treat that combines the decadent flavor of your favorite dark chocolate with the silky-smooth richness of a Bulletproof Café Latte Collagen Protein Bar to create something magical.
6. Get your home gym ready
If you’re not looking to join a gym in January, the next best thing you can do is work on a home gym setup. Like sticking to your new year diet, the key is preparation—are you sensing a theme here yet?
Whether you’ve been working out at home for the last few months or you’re about to dive into it for the first time, you’ll want to have some basic fitness equipment items on hand, such as:
- A yoga mat
- Free weights
- Resistance bands
First off, don’t turn your nose up at working out from home if you’re used to being in the gym. Sure, it might not be possible to attend an in-person HIIT class or recover in the sauna due to the pandemic, but that doesn’t mean you can’t achieve your fitness goals.
Moveover, take some time to research or browse social media to find an online fitness instructor you love. Then, you can stream classes that you actually enjoy. Virtual workouts burn calories, too!
If you’d rather be outside (we could all use a breath of fresh air), go for a jog to stretch out those legs and get your blood pumping. If it’s too cold, you can still slow it down to a brisk walk, turn on your favorite podcast or playlist and get those steps in for the day.
And, if you really want to slow things down and relax your mind and muscles, yoga can be a great way to achieve relaxation while still burning calories. For even just a short yoga session, all you really need is your mat, your mind and your body. Meditation is an added bonus from this health-supporting practice (savasana, anyone?).
As you can see, when it comes to your workout routine, there’s no need to overcomplicate things…
7. Add in supportive supplements
Even if you have a deep list of new year recipes to try out, you may not get everything your body needs from food alone. Sometimes, micronutrient deficiencies may occur during a dietary transition, or you may simply need some extra support from a vitamin or mineral supplement to fill in any gaps.
In addition to nutrient and mineral supplements, there are others that serve more specific purposes. Whether you need energy to support a workout or help achieving better-quality sleep, there’s a wide range of Bulletproof supplements that may help support your new year new you goals, such as:
8. Download a few helpful apps
If you’re going to be on your phone (don’t forget to unplug and recharge yourself!), you might as well download a few purposeful apps that align with your new year new you plan.
For instance, these days, it’s way easier to stay consistent on a low-carb diet thanks to easy-to-use apps like CarbManager that help you track your macros. Input all the ingredients from your favorite new year recipe into the app, and you’ll be able to see your macros and overall caloric intake right there on the screen. (It’s seriously that simple.)
Speaking of recipes, if you don’t already have this app, you really need to get on Pinterest by the time the new year arrives (preferably earlier). Check out Bulletproof recipes featuring stunning and delicious dishes to keep meal prep interesting.
In addition, if you’re trying out intermittent fasting as a healthy new year tip, make sure to keep track of your fast with the LIFE Fasting Tracker app. This can be a powerful tool as part of a weight-management plan, or to keep tabs on how long you go between eating windows during your IF routine. (It’s also great for lengthier journeys if you’re looking to graduate from IF into extended fasts.)
Plus, there are tons of apps that will come in handy for fitness enthusiasts. If you like to run or walk, check out Nike Run Club to map out your route and progress. You may surprise yourself with how far you can go the next time you lace up your running shoes!
And, for those in need of a bit more of an interactive physical challenge, give Daily Burn a try. This app features thousands of different workout videos, so there’s lots of variety to pair with your calorie-burning efforts.
The bottom line: It’s time to say sayonara to last year! Get ready to embrace the new year new you you’ve been waiting for. Start by setting small, realistic goals before moving on to bigger tasks. After all, you don’t want to bite off more Instant Pot brisket than you can chew! With proper preparation and some assistance from a clean pantry, supplements, apps and exercise, you can take advantage of a fresh start to frame the ideal new year new you.
Interested in a fat-fueled keto diet sans animal products? Learn about vegetarian keto (yes, it’s a thing!) so you can reap the benefits of quality fats that will energize your life—far beyond January 1st!
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