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small steps to making a positive difference in 2018

1st January 2018 by Sophie

Whether or not you have a resolution this January, you can use small changes to make a positive difference. Take a look at some of our small step suggestions and pick your favourites to get 2018 off to the best start.

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Your health is a reflection of what you do on a consistent basis, not a one-off action, so identifying some small changes which you can make and do every day can transform all areas of your life. Before you know it, you’ll have established a healthier routine!

Jess, graze nutritionist
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small step: be more organised

Planning ahead can make habit forming even easier. Keeping a tracker of your exercise plan helps you stay on top of your schedule.

Packing your gym kit the night before removes the possibility of not being able to find your trainers or a clean pair of socks! Cooking in a tidy, organised kitchen makes cooking so much more enjoyable, maybe that involves buying yourself a new set of pans or having a clear out of your kitchen cupboards and drawers.

Tip: Be ready for anything with a protein bite!

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small step: eat healthier breakfasts

Breakfast is so important! When your blood sugar levels are on an even keel, your energy levels are maintained until your next meal and your hormones are in check, without a blood sugar roller-coasting situation and subsequent over-eating or poor food choices being made.

Protein, healthy fats and fibre are crucial in a healthy breakfast, and it's easier than you think to pack them all in.

36 healthy breakfast ideas
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small step: get more sleep

There are three crucial things the body does while you’re in a slumber - your brain recharges, your cells repair themselves, and your body releases important hormones. A good sleep really is a fundamental part of feeling refreshed and energised throughout the day and if you don’t get enough sleep, and quality sleep, it can leave you feeling groggy and under-performing.

If you find yourself unable to make the most out of your days or distracted from your goals by tiredness then now could be the time to commit to getting more sleep!

reboot your sleep pattern
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small step: be more active

The first step to keeping consistent with your exercise routine is to fix some non-neogtiable gym time or exercise time into your diary.

If you can be flexible because your workout preference doesn’t rely on anyone else but you, look at your diary and fix some consistent times so that your default auto-pilot routine includes moving your body.

If you like to exercise with other people and not just by yourself then there are so many group classes or team sports you can play around with. You'll get to meet new people, train harder than you might do by yourself and laugh lots whilst you’re breaking a sweat!

how to actually go to the gym
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jess kitchen

small step: prep some meals

It’s easy to have delicious, healthy meals all week long by cooking a few recipes in large batches and freezing them in portion-sized bags.

One reason Jess always prefers cooking at home and meal prepping for the week is the control she has over her food.

By cooking in large batches for the week you can easily control the quality and amount of oil, salt and fresh produce you use. Plus as an added bonus you will save money too!

Jess, graze nutritionist

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small step: reduce sugar

Taste buds renew every 10-14 days! This means we can train our taste buds to enjoy food with less sweetness in a relatively short space of time.

By making a switch from highly refined sugars to naturally sweet or savoury ingredients, you can actually lower the threshold level of sweet food you prefer.

So an example of this in practical terms, say you’re used to having a fruit smoothie in the morning made up entirely of fruit, week by week if you start introducing some of the fruit with green leafy vegetables which are naturally bitter you will start to get used to the reduced sweetness. Once you have become used to having veggie smoothies with only a touch of fruit, you will find 100% fruit based smoothies overly sweet for your taste buds.

5 ways to reduce sugar
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small step: fight your stress

Taking time in your day where you deliberately hit the pause button on everyone and everything else, is one of the best health investments you can make. It makes you stronger, kinder to yourself and others, more understanding and a far more balanced version of yourself.

Arm yourself against the long term effects of stress with these relaxation and self-care strategies from our nutritionist Jess.

stress busting 101
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By Sophie, graze blogger.

Sophie is our London-based blogger, queen of content and all things writing at graze HQ! She loves working with the taste expert team to bring their recipes out into the world.

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