Healthy Habits for 2023

Healthy Habits for 2023

It’s another new year! We often look at this time a chance for a fresh start, setting new goals, focusing on our health. Many of us start to look at our habits and how we can develop more healthy habits.

We have to remember, habits take time to develop as well, as change, and there is no specific time frame for you to be able to change that habit. Some studies say 21 days to change a habit, but others suggest 30-45 days. What’s important to remember it’s on YOUR time table, not anyone else’s. Here are some ideas you might want to focus on to begin that journey to better habits for yourself.

One of the first things you should consider is to make a list of the habits you would like to change. We are all different and have different priorities regarding what we consider to be “bad” habits, so this list would be different for most of us. Once you have that list compiled, rank those habits in order of importance to you. Which one would you like to change first that would have the most impact on your overall health.

Then, start with #1 and replace that “bad” habit with a “good” habit. Perhaps you snack on empty calorie chips if you are watching television or maybe even just bored. Think how you could change that habit. Not by eliminating snacking while watching TV but replacing the snack with fruit or maybe nuts. And thinking about what activity you might like as your “go to” activity when you find yourself bored. Maybe taking a walk outside? Or some other form of exercise. Perhaps reading a good book. Whatever the “good” habit is, make sure it’s something you like. If it’s not, your success rate will be diminished.

It might be a good idea to set a “trigger” for that desired new activity. If you are trying to get more exercise, start small. Maybe before jumping in the shower, do 5 jumping jacks or lunges. Or perhaps with your morning oatmeal, mix in some high quality protein powder. Give it some thought as to what you’d like.

Once you no longer have to “think” about making that change and it becomes “habit” – celebrate!

We all are aware of the importance of good nutrition and how it relates to good health. There is much talk about what to eat, what not to eat, this is bad for you or this is good for you, but with so many differences of opinions, how do you navigate all this information?

Whenever we talk about “good health” the two key topics are without fail very important – diet and exercise. Nothing that we don’t already know – right? Maybe you are focused on improving your health this year, but not sure where to start.

Diet – this is where the bulk of your nutritional needs should come from. However, we know many of us could do better in this area. And that’s OK. It’s recognizing what we are (or aren’t) doing, where we could make adjustments or changes, and then executing those improvements.

A healthy diet consists of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals). (Note: check out our Biochem protein blog on “Macros”)

Macronutrients provide calories and we need these nutrients in larger quantities. Micronutrients we need small quantities and do not provide calories.

Protein is one of our Macro-Nutrients necessary for a host of functions in the body. We often link protein supplementation with supporting big muscles like for body builders. But this macro-nutrient has many other roles. Protein is an important building block for bones, cartilage, skin, enzymes, hormones, hair, nails, and so much more. Let’s examine the need for quality protein in our diet and in our supplements.

What is “Protein”?

Protein is a combination of amino acids, those that are essential (must be consumed) and those that are non-essential (that the body can make). A complete protein must contain all 9 essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phyenylalanine, threonine, tryptophan and valine). Getting adequate COMPLETE protein is an important part of a healthy diet.

How much protein do we need?

This is often a topic of conversation with many of us. According to National Institutes of Health, depending on your age, activity level, and protein quality, the daily grams of protein can vary dramatically. The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg).

The Biochem Whey Protein Isolate is an excellent protein source, easy to digest and not only is certified gluten free, but also is dual filtered, 99% lactose free, soy free, AVA certified vegetarian and supports immune health. There are multiple flavors to choose from and the sugar free Biochem Whey Protein Isolate is also KETO friendly. Combined with the delicious BCAA’s, you can provide you body with the amino acids it needs to help recover from exercise.

For Vegans, Biochem offers exceptional options as well. All contain a complete amino acid profile and taste great!

Perhaps a “trigger” for you to get more high quality protein in your diet would be to have a protein rich smoothie after a workout at the gym or a walk in the park. Check out the website for great smoothie recipes.

Take yourself to your #NextLevelLiving

NOTE:Always check with your health care provider before starting or changing your current diet or exercise program

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