Are you hitting the reset button for health and wellness this month? Maybe it’s time to dust off those goals and refocus on habits that bring energy and vitality.
But with so much nutrition advice swirling around, where do you even begin? According to local nutrition experts, the key is to keep it simple, sustainable and aligned with what works for your body.
From metabolism-boosting spices to mindful meal planning, these tips from Santa Cruz pros are about creating a lifestyle that nourishes rather than restricts. Whether you’re looking to shed the holiday heaviness, support long-term health, or simply feel better day-to-day, these practical strategies help kick off the year with intention—and without the crash diets.
Jill Troderman of SantaCruzHolisticNutrition says, “One of the best things you can do to improve your health is to support your metabolism. Good metabolism is the key to keeping your body functioning optimally. Metabolism is basically all of the chemical reactions happening on a cellular level to burn calories that support life.”
To provide that support, Troderman suggests “adding in booster foods with thermogenic effects increases metabolism. Foods like cinnamon, ginger, cayenne, and chili pepper can support fat-burning for energy, may decrease appetite, and reduce fat cells. Green tea, high in powerful antioxidant EGCG, has been used for centuries to increase metabolism.”
Getting good sleep and managing stress levels also helps support good metabolism, Troderman points out.
Rock Hudson of Mavericks Fitness says, “I focus on building sustainable habits rather than chasing extremes. Eating a variety of colorful vegetables ensures you’re getting essential nutrients, protein builds and maintains healthy muscle tissue, and healthy fats are critical for brain and joint health.”
Hudson points out, “Carbohydrates are not the enemy, especially when paired with regular movement. The key is prioritizing slower-digesting options like whole grains and sweet potatoes over sugary foods. It makes weight maintenance and loss easier and allows you to feel more energized throughout the day. Portion control can be simplified by using your hand as a guide. This leads to eating smaller meals and slowing down to notice when you’re full.”
Addressing the challenge of how to set goals for improving metabolism, Rebecca Hazelton—creator of The Unstoppable Health Guide—advises against setting arbitrary goals or resolutions. “What’s the reason WHY you want to achieve that goal or resolution? Make sure you set a system into place that helps you keep your WHY on your radar,” Hazelton says.
“Eating a protein-forward and fiber-forward diet is one of the healthiest broad nutrition goals you can set to help you improve your quality of life as well as improve longevity,” she says.
“And lastly,” Hazelton explains, “a huge tip I have for people who find themselves setting and then falling short of their health resolutions year after year is to try a different strategy! Motivation is waning. Inspiration lasts! Find ways to be inspired: coaches, instructors, teams, and getting crystal clear on your WHY.”
Jenny Brewery, the nutritionist behind the website Nourishing Nutrition, has advice for people who are feeling heavy after the holidays.
“it may be tempting to try and make big dietary changes. However, this can be stressful, and—as we know—unsustainable in the long term.”
To reduce stress, she suggests three steps to encourage mindfulness and simplicity when relating to food:
1. Take a few deep breaths before each meal and slow down while eating. This will support you to eat until you are just satisfied, not full.
2. Front load your day with consistent nutrition and hydration. I suggest consuming a fruit/vegetable with a healthy protein as soon as you feel hungry in the morning and drinking your water earlier in the day. You’ll have more energy throughout the day and this prevents you from playing ‘catch up’ later in the day, which usually leads to overeating.
3. Avoid food decision fatigue. Set yourself up for success by planning your meals, especially during busy times so you have healthy, empowering choices to make.
As you move forward with your health and wellness goals this year, remember that small, intentional steps often lead to the most lasting changes. Here’s to a year of nourishment, energy, and feeling your absolute best! Elizabeth Borelli is the author of the new book Tastes Like La Dolce Vita. To learn more about her, visit ElizabethBorelli.com.
