Start 2023 off right by making steps to improve your overall health and wellness.

Every New Year marks the start of new beginnings and new resolutions. A chance to change up your old habits and set your sights on new goals to work towards for the rest of the year. Many of us take the New Year as an opportunity to refocus on our health habits after maybe falling out of some of our routines this holiday season. Whether you are aiming to improve your overall health and wellness or get back into the shape you were before the holiday season, use the start of 2023 as your moment to take control of your health and wellness and improve your overall well-being this year. 

Setting up your health and wellness goals is just one step towards your achieving your New Years’ resolutions. However many of us struggle when it comes to continuing to work on these goals for the months ahead. Actually sitting down and taking a second to think about where you want to see yourself and who you want to be in this New Year can help turn these goals into a reality. Focus on about 3-5 specific goals you want to achieve and then list doable ways you can achieve them over this year to help you stay on track. 

We have listed below some of our goals for the new year and why they are beneficial to overall health and wellness. So maybe you will feel inspired and want to add one or more of these resolutions to your 2023 goals. 

Sleep – Sleep is a priority. Not getting enough sleep can affect other aspects of your health and can even negate some of the other positive habits you are working on. Having a set nighttime routine, especially during the week can help in creating a relaxing environment before bed and even improve your night’s rest. You can even start smaller and just set a goal of not looking at your phone 30 minutes before bed and for the first 30 minutes after waking up. 

Start menu planning – Taking an extra minute at the beginning of the week to sit down and plan your and/or your family’s meals can not only help reduce the stress of deciding what to have for lunch and dinner each day but can also be an easy way to create your grocery list. Preparing meals and snacks in advance can also help in having something healthy and delicious ready when those mid-day cravings kick in. One pot meals are an easy and simple way to make multiple servings to have leftover throughout the week. Check below for some one-pot recipes filled with protein and vegetables.

Try a new recipe once a week – Just like menu planning, taking an extra minute to flip through a cookbook or scroll down a food Instagram page is an easy way to add new recipes to try either each week or even just once a month. Trying a new recipe like the ones we added below, can incorporate different foods into your diet and maybe even add something that you did not know you liked before. You can even try adding one plant-based meal a week or a month to add more plant-based options to your meals this year like the chickpea & broccoli curry featured below. 

Get your steps in – Exercise is another big goal that many of us focus on with the start of the new year, however, it can be intimidating to get back into the gym with everyone all at once. Maybe try for the month of January to just focus on getting 10,000 steps in each, or start adding a workout class once a month. Once simple steps like this become a routine, you can continue to work on your goals by adding one new goal at a time.

Hydration – Stay hydrated this year by setting daily hydration goals. Order a new water bottle and challenge yourself to finish it before the workday ends. Or try swapping out that second coffee or soda with a healthier option, like sparkling water or kombucha. Switch up last year’s routines and make improvements in your daily health and wellness by starting with increasing your hydration. 

Schedule an appointment with an RD – All of this sounds nice and simple but if you are feeling overwhelmed or don’t know where to start when it comes to your health and wellness goals, make an appointment with a Registered Dietitian. We can help you narrow down those goals and work on small steps to becoming the person you are envisioning this year. Working with an RD is a personalized approach to working on your New Years resolution. Key Nutrition can even help you pantry cleanouts to start the new year fresh, guided grocery shopping and tailored meal plans!

The New Year is a chance to reclaim your health and wellness. So what are positive health and wellness goals are you going to commit to in 2023?

One Pot Chickpea & Broccoli Curry

1 tsp Coconut oil
1/3 cup Shallot (chopped)
2 Red Bell Pepper (sliced)
1/4 cup Thai Red Curry Paste
4 Garlic (cloves, minced)
2 cups Canned Coconut Milk (full fat)
2 tsps Coconut Sugar
2 tsps Tamari
2 cups Chickpeas (drained, rinsed)
4 cups Broccoli (florets, chopped)

1. Heat a large dutch oven over medium heat and melt the coconut oil. Once hot, add the shallot and bell pepper and cook for three to four minutes until just softened.
2. Add the curry paste and garlic and cook for one minute longer. Add the coconut milk, sugar, tamari, chickpeas, and broccoli. Bring to a simmer and then reduce the heat to low. Cover and simmer for six to eight minutes or until the broccoli is fork-tender.
3. Divide evenly between bowls and enjoy!

Moroccan Chicken Stew

1/4 cup Coconut Oil

10 ozs Chicken Breast (skinless, boneless, diced into chunks)

2 Yellow Onion (medium, diced)

1 tsp Turmeric

1/2 tsp Cinnamon

1/2 tsp Cardamom

1/4 tsp Cayenne Pepper

1 1/2 tsps Sea Salt

3 Tomato (large, diced)

1/2 cup Parsley (finely chopped and divided)

2 tbsps Raw Honey

1/3 cup Rainsins

1. Heat coconut oil over medium heat in a large pot or saucepan. Add chicken, onion, turmeric, cinnamon, cardamom, cayenne, and salt. Cook for 15 minutes, stirring occasionally.
2. Stir in tomatoes, half the parsley, honey, and raisins. Cover and cook for another 1 minute, until chicken is cooked through and sauce is thick.
3. Uncover and serve immediately. Garnish with remaining parsley. Enjoy!

Turkey Vegetable Soup

1 tsp Extra Virgin Olive Oil

1 Yellow Onion (chopped)

3 Garlic (clove, minced)

1 tsp Dried Thyme

1 tsp Sea Salt

1 Sweet Potato (peeled, cut into 1/2-inch cubes)

1 Carrot (peeled, chopped)

2 stalks Celery (chopped)

10 1/2 ozs Turkey Breast, Cooked (roughly chopped)

6 cups Chicken Broth

1 cup Parsley (chopped)

1. Heat the oil in a large pot over medium heat.
2. Add the onion and cook until it begins to soften about 5 minutes. Add in the garlic thyme and salt and continue cooking for one minute more.
3. Add the sweet potato, carrots, celery, and turkey. Stir to combine then add the chicken broth to the pot along with the parsley.
4. Bring soup to a gentle boil then reduce the heat to low and cover with a lid. Simmer for 40 to 45 minutes or until the vegetables are very tender. Season with additional salt if needed. Serve and enjoy!

One Pot Smoky Chicken & Rice

1 1/2 lbs Chicken Thighs (boneless, skinless)

2 tsps Smoked Paprika (divided)

1 tsp Chili Powder (divided)

1/2 tsp Cumin (divided)

Sea Salt & Black

2 tsps Extra Virgin Olive Oil

1 cup Brown Rice (long grain, dry)

2 cups Chicken Broth

1. Place the chicken in a large bowl and season with half of the smoked paprika, half of the chili powder, half of the cumin, and salt and pepper. Mix well to combine.
2. Heat the oil in a large skillet over medium heat. Once hot, place the chicken in the skillet and cook for three to four minutes per side until just browned. Remove the chicken and set aside.
3. Add the rice, broth, and remaining spices. Stir to combine and lower the temperature to low. Place the chicken on top of the rice and cover it with a lid. Cook for 18 to 22 minutes, until the rice, has absorbed most of the liquid and is cooked through.
4. Divide the rice and chicken evenly between plates. Enjoy!