New year mental motivation
We all have created a New Year’s resolution that lasted for 1-2 months and did not stick. At Katie Chapmon Nutrition, we aren’t just interested in your short-term success over the first few months of the year but aim to assist in sustaining long-term goals of improving gut health, weight loss, hormone balance, and other individualized goals. Wondering how we work with clients to help them achieve long-term success? Look no further!
Creating Sustainable Energy Levels
If your goal is weight loss, improved gut health, or even reduced fatigue, improving energy levels is a helpful tool in stimulating motivation for your New Year’s resolution.
Small frequent meals
Small, frequent meals/snacks every 3-4 hours provide energy throughout the day. This also allows the mind and body to be supported in all its detoxification, catabolic, and anabolic processes. Consistent nutrient timing throughout the day is often where we start with our clients to make sure that blood sugars maintain consistency, energy is improved, and you are satisfied. Who wouldn’t love to increase energy and still eat delicious foods?! We aim to assist clients with options for easy meals and snacks that fit their lifestyles and always curate an individualized approach to eating.
Energy boost drinks
Small amounts of caffeine are found to have a number of positive effects on the brain, including increased alertness, improved mood, and sharpened concentration (Dietz & Dekker 2017). Green tea also supports hormonal function and contains ECGC, which is a powerful anti-inflammatory (Dietz & Dekker 2017). A recommended intake is around 2-3 cups of steeped tea per day, but it is important to note that energy-boosting drinks do affect sleep, therefore, caffeine consumption should be limited to earlier in the day to reduce its effect on sleep. Improved energy levels throughout the day and improved sleep… doesn’t that sound amazing!
Mood Boosters for Mental Health
Because of the strong connection between the brain and the gastrointestinal tract, mood-boosting food may improve mental health and overall motivation. In fact, up to 95% of the body’s serotonin, a neurotransmitter critical for central nervous system development and functioning, is synthesized within the gastrointestinal tract (Terry & Margolist 2017). It is no coincidence that the same food that fuels the brain also supports a healthy gut and may lead to weight reduction over time. Foods that support both mood function and weight reduction include:
Omega-3 fatty acids are found to reduce depression risk, are anti-inflammatory, and support weight loss (Grosso et al 2014).
Food sources:
Fatty fish: salmon, mackerel, and sardines
Nuts and seeds: walnuts, flax seeds, and chia seeds.
High fiber diets help lower weight by stimulating the movement of food through the digestive tract, feeding the microorganisms within the gut, and improving mental function by reducing brain inflammation via the brain-gut axis (Sloan 2022).
Food sources:
Whole grains
Nuts and seeds
Beans and legumes
Fruits
Vegetables
Antioxidant-rich fruits such as blueberries have been shown to improve communication between brain cells (Kelly et al 2017) and contain flavonoids that may reduce fat absorption and increase metabolism (Sandoval et al 2020).
Food sources:
Artichokes
Red cabbage
Raspberries
Kale
Legumes.
We provide tangible tools to add additional nutrients to your dietary intake to achieve whatever your goal may be.
Getting Back in the Groove
Promoting healthy movement and physical activity may be the missing link you need to improve both their mental health and motivation to achieve your goals. In addition, physical activity may improve focus, provide a sense of accomplishment and be a means to social interactions. A physical activity prescription may include 2 days of aerobic exercise, 2 days of strength training, 2 days of mind-body exercise such as yoga, and 1 rest day throughout the week. Exercise should be joyful and may be referred to as “mindful movement”.
Not only can mental health improve physical health, but it may help motivate healthy activities, actions, and thoughts when you are looking to improve healthy habits. In addition, we love to partner with people in their health through a collaborative approach. We always work with you to make sure the strategies we are implementing fit your individual lifestyle as we can work to find your best success when we are a team! Let’s celebrate the New Year change by helping you get back into the groove and support your overall health.
Interested in learning more about how we can help you reach your goals?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: January 1st, 2024.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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NIH Office of Dietary Supplements. 2022. Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ Accessed October 31, 2023.
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