At a glance:
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Break resolutions into smaller steps to move towards your ultimate goal.
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A diet that lacks omega-3 or has a significant imbalance between omega-3 and omega-6 can lead to poor cognitive function and brain health.
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Promote good gut health in the new year by eliminating sugar that feeds bad bacteria in the gut and integrating a probiotic into your daily regimen.
A new year is a great time to set wellness goals for yourself. Of course, the more concrete and achievable the goals are, the better chance you have of keeping them.
“Break big dreams into small-enough steps,” writes the smart people at Harvard Health Publishing. “Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle — and succeed at — more difficult tasks.”
Instead of going on a crash diet or making an extreme exercise pact with yourself, why not commit to a small doable resolution like adding a few new healthy foods to your diet?
If boosting your wellness routine with new healthy foods sounds like a doable (and fun!) resolution to you, here are some unexpected recommendations from our experts:
Omega-3 rich foods
A diet that lacks omega-3 or has a significant imbalance between omega-3 and omega-6 can lead to poor cognitive function and brain health.
When it comes to making a list of foods that boost brain power, omega-3 containing foods are generally at the top. This is because roughly 60% of the brain is made of fat, and half that amount is omega-3 type fats. It has been found that omega-3 rich foods can help prevent cognitive diseases, like Alzheimer's and slow mental decline.
The brain requires omega-3 fat to make nerve cells, which are vital to memory and one's ability to learn. Foods rich in magnesium include spinach and other green leafy vegetables.
Trista Best, MPH, RD, LD, Balance One Supplements
Gut healthy foods
Poor gut health (or “gut dysbiosis”) has more negative health consequences than we often realize. From chronic fatigue to chronic disease, an unhealthy gut can substantially lower your quality of life. A major cause of this issue is fungal overgrowth due to a diet full of processed and sugar-laden junk food.
Promote good gut health in the new year by eliminating sugar that feeds bad bacteria in the gut and integrating a probiotic into your daily regimen. Probiotics are supplements containing beneficial bacteria that naturally occur, live, and even thrive in the body of healthy individuals. There are a myriad of products available containing a wide range of different bacterial strains. It is ideal to select a probiotic with a variety of strains and at least 10 billion CFUs.
Consuming fermented foods is one of the easiest ways to boost your immune system, improve your digestion, and fight off digestive infections. Some excellent sources of gut healthy foods include kefir, sauerkraut, yogurt, miso, kombucha, and kimchi.
Your gut health is vital to your overall health. By improving the health of your gut you are bringing balance back to your life and preventing/reducing bloat, indigestion, fatigue, nausea, gas, diarrhea, yeast infections, and general unwellness.
Lisa Richards, Nutritionist, The Candida Diet
Optimize your gut in the new year with KOR’s Gut Check. Combining all mighty apple cider vinegar (with the mother) and 1 billion CFU probiotics, this aloe vera-based juice shot helps keep your gut in check for better health day in and day out.
Cooked and cooled potatoes
Cooked and cooled potatoes contain a powerful nutrient called resistant starch which resists digestion as it travels through the gut and is fermented by the beneficial bacteria living in your large intestine. This fermentation process creates byproducts that improve the body’s insulin response, decreasing your likelihood of diabetes and preventing visceral fat storage.
Kara Landau, Registered Dietician and Founder, Uplift Food.
Shellfish
Shellfish is low in calories and rich in zinc. Zinc plays a very important role in your immune system, which can be especially important during this pandemic period. Zinc is a nutrient that helps fight infections, heal wounds faster, and reduce the duration of infections. In addition, zinc is recommended to be taken daily, to regulate metabolism and other aspects of growth and development. All of these roles can promote healthy immunity.
Daniel Boyer M.D., Farr Institute
Because you can’t eat oysters every day, KOR’s Intense Defense provides an easy way to sneak in some zinc. With 100% of your daily value, this passion fruit juice-based nutritional boost adds a deliciously tart dash of wellness to your day.
Healthy Fats
For the last 30+ years, we were told that fats are bad. However, in recent years, we've come to realize that fats are essential and a critical nutrient for our health and wellbeing.
Healthy fats shouldn’t be confused with processed fats, which are toxic for your health and not considered heart healthy foods. Real fats have health benefits. Bad fats don't.
The right kind of fats help with liver function, detoxification, and controlling our hormones. In fact, all of our hormones (testosterone, estrogen, progesterone, and cortisol) actually come from cholesterol molecules. We've also learned that 80% of the brain is made out of fat, and low fat consumption can affect neurological development.
Olive oil is one of my favorite heart healthy foods that’s especially beneficial for gut health, fighting inflammation, and lowering risk of heart disease.
Dr. Aaron Hartman
Popcorn
Popcorn is often seen as a villain when going to the movies. However, when it’s air-popped without added unhealthy fats, it’s actually one of the best low calorie high volume foods to your diet.
Popcorn has the advantage of being high in fiber and provides a lot of volume without adding too many calories. Three cups of popcorn have 3.6 grams of fiber which represents 14% of your daily recommended intake. Having a high fiber intake promotes having a healthier GI tract, fights constipation, and provides fullness.
Additionally, three cups of popcorn has approximately the same calories and carbs as one slice of toast. However, you get more food (since it is three cups), filling you up more.
Brenda Peralta, Registered Dietitian, FeastGood.com
In the new year, our experts recommended zinc and gut healthy foods for tuning up your overall wellness. Our Intense Defense offers 100% of your daily dose of zinc, and our Gut Check is concocted with apple cider vinegar and 1 billion CFU probiotics for optimizing your gut.
Add healthy new foods, vitamins, and minerals to your list of resolutions with KOR!